How to Reduce Lower Back Pain For Office Employers

Estimated read time 4 min read

Long periods of sitting at a desk, as those required in many office jobs, can cause serious discomfort in the lower back. This discomfort can have a detrimental influence on productivity and quality of life. But, it can often be prevented or alleviated by taking proactive actions to emphasize spinal health and incorporating healthy behaviors into your workday. In this article, we will discuss several proven methods for alleviating aches. By putting into practice the measures, you can lessen your chances of experiencing lower back pain and enhance your ease and happiness both while at work and when you get home.

Understanding the Causes of Your Lower Back Ache

Many people in corporate environments suffer from back pain. Prolonged sitting, which leads to poor posture and lack of movement, is the primary cause of this type of discomfort. Some more potential reasons are:

  • The wrong placement of your desk or chair in your office can lead to painful back problems;
  • Muscle weakness, which can lead to back pain if you don’t exercise enough;
  • Muscle tightness from stress can lead to pain;
  • Excess weight can place extra stress on your spine.


Strategies for Alleviating Back Pain

The following are some things you can do to alleviate your aches:

Applying a Leg Pillow

A leg cushion may come as a pleasant surprise to many who suffer from lower back pain because of how efficient it may be in alleviating that pain. In order to relieve pain and discomfort, the pillow is made to encourage proper spinal alignment. Placed between your legs when lying on your side it can aid in maintaining a neutral spine position. This can make for a more restful night’s sleep and a more revitalizing morning as it relieves pressure and stress from the hips, pelvis, and lower back.

The use of a cushion has additional benefits, including reduced swelling and enhanced circulation in the legs and feet. Those who spend a lot of time sitting or standing may benefit from this since it helps prevent blood clots and other circulation-related issues.

Correct Posture

Adjust your workstation and chair so that they are comfortable for you to use. Maintain a good posture by sitting up straight with your feet flat on the floor. When working on a computer, it’s best to have the screen at eye level and a desk that’s at a reasonable height.


Discomfort can be alleviated with the use of stretching. The following are some exercises you can try:

  1. Sit on the floor with your legs extended in front of you to perform a hamstring stretch. Stretch down toward your toes and hold that position for 15 to 30 seconds;
  2. To stretch the hip flexors, get down on one knee and place one foot in front of the other. Leaning forward and holding the position for 15 to 30 seconds;
  3. To perform the Cat-Cow Stretch, go down on your hands and knees and move back and forth between an arched and rounded back.

Activities & Regular Movement

When sitting for long periods of time, tension is felt in the lower back. Take regular breaks and get up, walk around, and stretch every 30 minutes if you can. Muscle strength training and regular exercise have been shown to reduce discomfort. Physical activities like walking, swimming, and yoga, which involve low muscle contraction, are ideal for easing pain.

Can Pain Be Prevented?

The greatest method to lessen the chances of experiencing lower back pain is to take precautions to avoid it. Maintaining spinal health requires a commitment to proper posture, regular exercise, and an overall healthy diet and way of life. Maintaining a healthy weight, eating well, and getting plenty of sleep is also crucial for keeping your spine free from problems. Pain can be avoided before it even starts if you pay attention to how you move and sit.

Understanding the Causes of Your Lower Back Ache


In conclusion, desk employees who spend long periods of time sitting frequently get lower back pain. But if you take preventative measures to keep your spine in good shape, practice good posture, and get regular exercise, you may be able to avoid or significantly reduce your discomfort. A healthy spinal alignment is encouraged by the use of products like knee pillows and lumbar support cushions to alleviate stress on the back while sleeping or sitting for extended periods. If your pain is persistent or severe, it’s best to contact a doctor so they can determine the cause and recommend a course of treatment. But, for many office employees, this problem can be significantly reduced and their quality of life improved by following a few easy steps to maintain excellent spine health and using supporting gadgets.

Sarah Cantley

Editorial Head at UK Blog for Business & Startup.

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