Desk Job Back Pain: Causes and 5 Tips to Minimize It

According to the World Health Organization (WHO), 619 million people suffered from low back pain worldwide in 2020. The organization estimates that the number of people with low back pain will spike to 843 million by 2050. 

Not only that, low back pain is also the leading cause of disability globally. Although people from different walks of life can suffer from back pain, those who work a desk job are particularly more prone. 

In fact, it’s the most common reason for work-related disability in office workers under the age of 45. So, it’s essential to know about the exercise tips and treatment methods you can use to minimize desk job back pain. 

Causes of Desk Job Back Pain

Many people think just the mere act of sitting for too long is causing back pain. While that is true to some extent, it’s not the only cause of pain in your back. 

Prolonged Sitting 

Most desk jobs require you to sit for at least six to eight hours per day, on average. The human body is not meant to stay stationary in the same position for too long. 

A 2021 study revealed that prolonged sitting increases the risk of back pain by 42%. When you do not move your body for too long, the tissues and joints can become stiff. 

It restricts the range of motion and causes the muscles to weaken, leading to back pain. 

Poor Posture 

Some people sit in the same posture for hours on end. It’s usually an awkward position with a rounded back, hunched shoulder, and forward head posture. Such a posture can strain your back muscles and cause back pain. 

Office Furniture 

Not all office furniture is ergonomic, which means it may not be designed to provide comfortable support. Similarly, the position of your computer monitor and desk also affects the ergonomics. 

If they are not at the right height, you’d have to keep your neck in an unusual position for long periods. As a result, you could develop neck, shoulder, and back pain. 

5 Tips to Minimize Desk Job Back Pain 

It’s not that hard to reduce or prevent back pain caused by desk jobs. Here are a few tips to help you out. 

1. Take Breaks 

It’s important to take short breaks from sitting too long. A Penn State University research showed that workers can relieve back pain due to prolonged sitting by switching their position every 15 minutes. Since that’s not always possible, you can try taking breaks instead. 

For example, you should stand up every 30 minutes and take a quick walk around the office. Maybe go to the kitchen for a water bottle refill. 

Or, you can stand on the spot and do some quick stretching exercises. If it’s hard for you to remember to take breaks, set an alarm for every 30 minutes on your phone or paste a sticky note on your desktop monitor. 

Sometimes, it’s not possible to take breaks every 30 minutes. In this case, you should try to take a break every 2-3 hours and walk around the office for 10-15 minutes. 

2. Work on a Standing Desk 

Standing desks have become quite the hype in the last few years, and with good reason. Not only do they make you more productive, but they can also help reduce back pain caused by desk jobs.

Instead of sitting all day long, a sit-stand approach can lower back pain, according to a 2018 review. If you work from home, you can also use your kitchen countertop or a filing cabinet as a makeshift standing desk. 

3. Stay Active 

There are a few things you can do outside the workplace to reduce the risk of back pain, and one of them is exercise. Research has found that exercising regularly for up to three times per week lowers the risk of back pain by 33%. 

Ideally, you should do moderate physical activity for about 30 minutes daily. It could be anything from jogging, swimming, and cycling to playing sports or doing heavy yard work. 

4. Improve Your Posture 

The correct posture can make all the difference for a desk job worker. When you’re sitting, your knees should be bent at a 90-degree angle. Make them level with your hips. 

Put your feet flat on the floor. If it’s uncomfortable, put a footrest for support. Sit up straight and pull your shoulders back, keeping them level with your hips. 

Do not put a cell phone or wallet in your back pocket, as these items can strain your lower back. 

5. Sit Ergonomically 

Follow these tips to ensure you’re not putting too much pressure on your back. 

• Make sure the computer screen is at your eye level and not above or below. 
• Invest in an ergonomic chair that provides lumbar support. 
• Put your keyboard at a particular height where your elbows can bend at a right angle. 
• Use a Bluetooth headset to attend calls rather than holding your phone between your ear and shoulder. 
• Don’t slouch or lean forward too much.

Alternative Methods to Lower Desk Job Back Pain 

If the aforementioned methods are not helping much, you can opt for platelet-rich plasma (PRP) therapy or a cell-based therapy. CELLAXYS offers both of these treatments with a high success rate in decreasing the intensity and frequency of back pain. 

• Platelet-Rich Plasma (PRP) Therapy: In this procedure, platelets are isolated from the patient’s plasma, processed in a lab, and reinjected into the site of injury. These platelets help the area heal and stimulate tissue development in the region. The whole process takes about 45 minutes, so you’ll be up and running in no time. 
• Cell-Based Therapy: Unlike conventional surgeries that can go on for hours, cell-based therapy takes about two hours. The procedure begins with an initial consultation followed by stem cell extraction and harvesting from the bone marrow. After that, the stem cells are concentrated and activated in the lab. Finally, they are transplanted into the problem area through ultrasound, X-ray, and MRI guidance. 

People with desk job back pain who get their PRP or cell-based therapy from CELLAXYS have reported a significant reduction in their back pain within a few weeks, with increased mobility and flexibility.