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How Entrepreneurs can Deal with Back Pain when Working in an Office

kokou adzo



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Dealing with back pain is a common challenge for many office workers, given the long hours spent sitting at a desk. Chronic back pain can not only diminish the quality of life but also impact work productivity. However, by implementing ergonomic practices and incorporating physical activities into your routine, it’s possible to manage and even prevent back pain. Here’s a comprehensive guide on how to deal with back pain when working in an office.

Understand the Causes

Firstly, it’s important to understand what causes back pain in an office environment. Poor posture, inadequate office furniture, and prolonged periods of sitting are the primary culprits. Sitting in a slouched position puts extra pressure on the discs and vertebrae in your back. Over time, this can lead to discomfort and pain.

Invest in Ergonomic Office Furniture

Investing in ergonomic office furniture is crucial in preventing back pain. Ergonomic chairs support the natural curve of your spine and allow your feet to rest flat on the floor. Adjustable chairs and desks can also help you maintain a comfortable working position. Consider a standing desk or an adjustable desk that allows you to switch between sitting and standing throughout the day.

Practice Proper Posture

Practicing proper posture is essential. Keep your back straight, shoulders back, and ensure that your monitor is at eye level to avoid straining your neck. Your elbows should be at a 90-degree angle, and your wrists should be in a neutral position while typing.

Seek Professional Help

If your back pain persists, it’s important to seek professional help. A healthcare provider can diagnose the cause of your pain and recommend appropriate treatment.  This may include physical therapy, chiropractic care, or medication like this.

Take Regular Breaks

Taking regular breaks is vital. Stand up, stretch, and walk around for a few minutes every hour to relieve muscle tension and improve circulation. Simple stretches can be done at your desk, such as neck rotations, shoulder shrugs, and back twists, to keep your muscles relaxed.

Strengthen Your Core

A strong core supports your back and reduces the risk of pain. Incorporate exercises that strengthen your abdominal and back muscles into your daily routine. Activities like yoga and Pilates are excellent for building core strength and enhancing flexibility, which can help in preventing back issues.

Apply Heat or Cold

Applying heat or cold therapy to your back can relieve pain. Heat therapy can relax and soothe muscles and heal damaged tissue, while cold therapy can reduce inflammation and numb the area. Use a heating pad or a cold pack on the affected area for 15-20 minutes at a time.


Back pain doesn’t have to be an inevitable part of office life. By understanding the causes and taking proactive steps, you can significantly reduce your risk of developing back pain. Remember, the key is to maintain good posture, use ergonomic office furniture, take regular breaks, strengthen your core, and seek professional help if necessary. Taking care of your back will not only improve your comfort and productivity at work but also enhance your overall well-being.

Kokou Adzo is the editor and author of He is passionate about business and tech, and brings you the latest Startup news and information. He graduated from university of Siena (Italy) and Rennes (France) in Communications and Political Science with a Master's Degree. He manages the editorial operations at

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