Top 20+ tips for preventing back pain

Right now, many more people find themselves working from home. However, home offices have not necessarily been designed with ergonomics in mind, which can lead to back pain. Luckily there are easy ways to keep this at bay.

Exercise

As well as being good for your health, regular physical activity—such as walking or cycling—is known to prevent back pain. Even those already suffering from backache are encouraged to remain active, in line with recommendations from their doctor.

Yoga

One of the many benefits of yoga is that it can help prevent back pain. Unlike many other forms of exercise, you can easily practise yoga from the comfort of your own home.

Try cat, plank or even child’s pose—these all strengthen back muscles and improve spine flexibility.

Take microbreaks

To avoid back pain caused by a static working position, take microbreaks every 20 to 30 minutes. During these short breaks (30 seconds maximum), you should do various stretches (neck, shoulders, arms, etc.) in front of your screen without leaving your workstation.

For example, squeeze your abdominal muscles and stand up from your chair while keeping your back as straight as possible. This stretch helps prevent pain in the lower back region.

Take an hourly break

As well as microbreaks, if you’re working in front of a computer you should consider taking slightly longer breaks (5-10 minutes) every hour.
During your break, get up from your chair and walk around your house—this will help improve your circulation. While you’re at it, do a few stretches, focusing especially on your arms and back.

Lose weight

Weight gain is a risk factor when it comes to back pain. Excess weight weakens abdominal muscles, and if this weight is concentrated around your mid-section your centre of gravity tends to be altered, which increases the natural arch in your back. People who are overweight are thought to be 30% more likely to suffer from spinal disc degeneration.

To lose weight, you’ll need to adjust your diet and increase the amount of exercise you do. Reach out to your doctor or a nutritionist if you’re in need of advice.

Give up tobacco

As well as being a significant risk factor for developing lung cancer, according to one study tobacco also increases your risk of suffering from chronic back pain. How? By affecting the areas in your brain that are responsible for pain.

The best approach, then, is to stamp out the habit for good.

Sleep on your back or your side

Sleeping on your back is the best possible position to prevent back pain, as the distribution of weight is more even than in other positions.

On the other hand, sleeping on your front tends to put strain on your back, which increases your risk of suffering from lower-back pain. As your head is not in a natural position, you’re also more likely to wake up with aches and pains.

Keep your feet flat on the floor

Regardless of where you’re working on your computer, make sure that your feet are resting flat on the floor. If you can’t reach the floor, or if only your toes are touching, this is a poor working posture which may end up resulting in back pain.

Unable to lower your chair to rest your feet on the ground? Get yourself an adjustable footrest that is big enough for both feet at once.

Use a good office chair

Your kitchen chairs might not be your back’s best friends. Opt instead for an adjustable chair. You should be able to adjust your chair in several ways, such as raising or dropping the seat, or changing the angle of the backrest.

Your chair should also have adjustable armrests and a backrest that supports your lower back.

Vary your work positions

Protect your back by switching your work position several times a day. Consider getting up from your chair and working from a standing position for an hour or so.
The Canadian Centre for Occupational Health and Safety, however, advises against working in a standing position for too long, as this can also cause back pain.

Safely lift heavy objects

Doing a bit of clearing out? Be careful when lifting heavy things. Do not lean forward, but rather use the strength of your legs. While lifting, try to keep your back straight and avoid any twisting, as this may cause injury.

Avoid skinny jeans

Skinny jeans may be fashionable, but they’re not good for your back, according to the British Chiropractic Association. When wearing this item of clothing, normal movement in the hips and knees is restricted, forcing you to adopt poor posture.

Slip into something more comfortable (loose and baggy—if you’re working from home no one will see you!) and avoid wearing skinny jeans too often.

Swap heels for flats

Wearing high heels changes your posture in several ways. For instance, the curve of your lower back is more pronounced, taking your hips and your spine out of alignment. If you regularly wear heels, your chances of backache are higher.

Avoid wearing heels on a daily basis, and when you do wear them go for comfortable models with a heel height of five centimetres (two inches) maximum.

Use dictation software

Dictation software has greatly improved, meaning that you can now write using your voice. As well as giving your hands and arms a rest, this software means you can be more active as you work. You can dictate emails while walking around your living room or office.

Keep your head up when using a tablet

If you regularly use a tablet, avoid leaning forwards, for instance when working with it on your lap. According to one study, this is a significant risk factor for musculoskeletal pain.

To reduce the risk that your tablet will cause you back pain, ensure that you position it at eye level. If necessary, get hold of a stand.

Adjust your screen height

To avoid getting backache from your screen, ensure it is correctly positioned. It should be 40 to 75 cm (16 to 30 in.) away from your eyes.

Your monitor should also be at eye level, or just below if you wear contact lenses or progressive glasses.

Change your mattress and pillow

Pillows and mattresses don’t last forever. After several years of use, they become less effective and can sometimes cause back pain.
The UK Sleep Council recommends changing your mattress and pillow every seven years and every two to three years respectively.

Medium-firm mattresses are suitable for most people, though it’s always a good idea to try several different types in store before making a purchase.

Keep your back straight when working on a laptop

Laptops are practical because you can set them up pretty much anywhere in your home. However, because their screens are lower than a desktop computer, users are often forced to bend their backs. Over the long term, working with a hunched back is bad for your muscles, joints and ligaments.

If you have to work using a laptop, position it on a desk (and not your knees). Try to raise it a few centimetres, perhaps with the help of a dictionary, which will help keep your neck upright. Using an external keyboard and mouse is also a good idea for preventing backache.

Reduce stress

Many people are currently experiencing high levels of stress, which is completely understandable. In some people, stress causes a tensing of the shoulder muscles and those around the spine, causing back pain.

If you’re feeling stressed, try some relaxing activities such as mindfulness. Sport and exercise are also good for mental health.

Finally, you should always consult a healthcare professional if your back pain persists.