May 31, 2023

How to work in the office without damaging your back



Most people spend a large part of their working day sitting in the office. However, this sitting posture for hours on end can have a negative effect on the back and lead to back pain. An ergonomic work environment and the right working techniques are therefore essential to relieve the strain on the back and protect health. In the following guide, we provide an overview of how to make the office more back-friendly and positively change the way we work to prevent back pain.

The right sitting position

A healthy sitting position forms the basis for back-friendly work in the office. Care should be taken to ensure that the chair has an adjustable seat height so that it can be optimally adapted to your body size. The feet should be flat on the floor while the knees form a right angle. Also, ensure that the backrest provides enough support for the lower back. An upright posture, with the shoulders relaxed and the weight evenly distributed on both hips, relieves pressure on the spine.

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Ergonomic aids

Ergonomic aids can make a big difference when it comes to back-friendly office work. An ergonomic keyboard and mouse can help reduce tension in the wrists and arms. A height-adjustable desk or standing desk, also known as a standing desk, allow you to alternate between sitting and standing, reducing the strain on your back. When standing, the intervertebral discs are relieved and blood circulation is promoted. In addition, a special ergonomic chair that provides optimal support for the back may be considered.

Screen position and eye protection

The position of the screen also plays an important role in the health of the spine and eyes. To this end, the screen should be positioned so that the top line of the monitor is at eye level. This prevents the head from being constantly raised or lowered, which can prevent neck tension. In addition, care should be taken to ensure that the monitor is at an appropriate distance from the eyes and no closer than about 50 to 70 cm. The screen should also be glare-free and there should be sufficient room light to protect your eyes. A regular screen break every 20 to 30 minutes allows the eyes to recover and relax.

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Active breaks and exercise

A sedentary work style over a long period of time damages the back. Therefore, regular breaks and exercise are important. As a rule, you should get up and stretch or do light stretching exercises every 30 minutes. These exercises help strengthen muscles, relieve tension and improve circulation. In addition, you can use your lunch break to take a short walk in the fresh air. The movement and change of posture help to relax the muscles and recharge your batteries.

Organization and tidiness

Last but not least, a tidy and well-organized workplace contributes significantly to a back-friendly office. Unnecessary movement should be avoided by keeping important work materials within easy reach. To this end, drawers, storage systems and cable management solutions can be used to keep the desk tidy. A tidy workplace not only creates a pleasant atmosphere, but also reduces the risk of tripping hazards and unnecessary strain on the back.


Back-friendly work in the office is important to prevent discomfort and health problems. The right sitting position, ergonomic aids, optimal positioning of the monitor, regular exercise and a well-organized work environment are just a few ways to relieve the strain on the back and promote a healthy working environment.

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