Back Pain and Work: Tips for Office Workers

Back Pain and Work: Tips for Office Workers

Back Pain and Work: Tips for Office Workers

Do you regularly experience discomfort in your back and neck after a long day at work? There is nothing more unpleasant than a sore back. You won’t get much relief with ibuprofen. You’ve had a tough day, but getting into bed hasn’t helped at all.

Working at a desk all day could be a contributing factor. You fidget and shift around after being seated at a desk for a while. The awful chair your boss refuses to replace is the cause of your aching lower back. Neck and shoulder pain from constantly checking and responding to family text messages.

How can you alleviate the suffering? No job hopping or phone ditching is allowed. Fortunately, you may be able to find relief by making some adjustments to your daily routine.

The physical demands of an office job might be underestimated until you give it a try. If you’re a desk jockey experiencing discomfort in your neck or back, consider these solutions before visiting Physiotherapy Clinic In Ahmedabad.

Correct Your Posture

The discomfort you feel in your back during the day is directly related to the way you sit. Lower back pain can be alleviated by maintaining correct spinal alignment. Instead of slouching forward at your desk, sit up straight with your head balanced on your lower spine. For proper posture, your head and neck should be in line with your shoulders at all times.

Put down your feet and relax. Get a footrest for your chair if you find it too high. Overstretching your muscles can cause discomfort or even agony, so try to avoid crossing your legs if you can.

Even if your job mostly involves things like lifting boxes, good posture is still crucial. Remember to raise using your legs and knees whenever possible. When you bend over from the waist, you place unnecessary strain on your lower back, which can lead to muscular strain and disc problems. If you are facing severe pain, you must contact the back pain specialist.

At Galaxy Hospital, Physiotherapy Clinic In Ahmedabad, we prioritize patient-centered care and strive to get to the root of the issue. We offer treatment options that are tailored to your needs, as well as expert advice on how to improve your work environment and avoid future pain. We’re here to support you every step of the way! 

Dr. Neha Bhuva offers the best services and is known as the best physiotherapist in Ahmedabad.

Pace Yourself

Prolonged sitting can be uncomfortable, even with proper posture at your workstation. Back issues, such as sciatica, can be made worse by this. It’s necessary to take breaks to get up and walk about during office hours because of the lengthy periods of sitting that are unavoidable. Every hour, you should get up from your desk and move about a bit. It doesn’t matter if it’s to use the loo, get a drink, or do some light stretching; the important thing is to get up and move around.

If you want to know when to stop working, listen to your body. You should get up and stretch if you feel a tightness in your back or shoulders.

Wear Comfortable Shoes

Wear comfy shoes to the office if you plan on spending a lot of time on your feet. This indicates that ladies should stop wearing heels. Wearing high heels often might have a detrimental effect on your posture because of the strain they put on your spine. High heels, even when worn while seated, can cause knee angles to change, which can negatively impact your posture. Back discomfort can be reduced or eliminated entirely with the right pair of supportive shoes.

Rearrange Your Desk

Back discomfort at work can be reduced by using a supportive chair. Raise or lower the chair so that the screen is at eye level. Your neck, back, and shoulders will thank you for maintaining a neutral head position when working on a screen. Tilt your chair to a level that’s most comfortable for you. Put the chair’s lumbar support where it will provide the most comfort for your lower back. This will provide you with even more back support, reducing any pain or discomfort you may be experiencing.

A standing desk is an option if you’d rather not be seated all day. Desks that allow you to switch between sitting and standing are widely available. A standing desk gives you the freedom to alternate between sitting and standing at work.


Use these guidelines to create a more functional and comfortable workspace at home. The less sedentary you are and the more you shift around while working, the less likely you are to sustain an accident. You can contact Physiotherapist In Ahmedabad if you need proper advice.

Workplace-related back pain is a common issue that affects a significant portion of the population. At Galaxy Hospital, we’re committed to providing quality care and support for individuals facing this challenge. We believe that prevention is key and offer a range of tips and resources to help office workers maintain good spinal health. From improving posture to incorporating exercise into your routine, we’ve got you covered. Let us give you the tools you need to feel your best and thrive at work.













GALAXY Hospital – Medicine & Critical Care (ICU) I Orthopedics I Physiotherapy” is a 10 bedded hospital in the Heart of Bopal, Ahmedabad, which is dedicated to provide highest level of services in the fields of Internal Medicine & Critical Care, Orthopedics & Physiotherapy.