In addition to improving your work station, implementing healthy habits into your routine at work can be another way to prevent back pain and decrease physical inactivity, prolonged sitting and incorrect posture in your workday.
You can improve on several areas throughout your working day to prevent lower back pain but all health experts and institutions agree on which is the most important: to MOVE! (2)
A great way to get some frequent movement done throughout your workday is to plan and optimize (strategize) your breaks.
Professor in Ergonomics at Cornell University, NY, PhD Alan Hedge recommends taking a short break from work every 30-60 minutes and do short breaks of exercise or stretching every 60-120 minutes while doing sitting office work (12). These recommendations are not only to prevent back pain but are also recommendations on achieving the optimal work flow/rhythm. If a break is not possible, you should at least change position.
To help you do more frequent breaks and find just the right exercises for you, we have more than 150? available breaks on the Pleaz.io platform and several initiatives to help you implement it, such as calendar integration, daily break program and much more.
Try one out in the video below with 3 short exercises to relieve pain in your lower back with some of your colleagues, as chances are that they might be struggling with back pain.