8 Helpful Tips
for good Back Health at Work

A healthy back is essential for well-being in the workplace. Here are eight helpful tips to promote back health and prevent complaints:

1. Ergonomic workplace:

  • The screen should be positioned at eye level.
  • The chair should provide good back support.
  • Keyboard and mouse should be placed at a comfortable height.


2. Proper sitting posture:

  • Keep your back straight and both feet flat on the floor.
  • Avoid staying in the same position for too long.

 

3. Movement and breaks:

  • Incorporate regular breaks and short movement sessions into your workday.
  • Stand up frequently and stretch or do some simple exercises.
  • Take short walks or use breaks for a stroll.

 

4. Correct lifting and carrying techniques:

  • When lifting heavy objects, bend your knees and keep your back straight.
  • Hold heavy loads as close to your body as possible.
  • Avoid twisting movements while lifting.

 

5. Suitable furniture and tools:

  • A height-adjustable desk or an ergonomic chair can better accommodate individual physical needs.


6. Strengthening the back muscles:

  • Strengthening muscles outside of work is also beneficial.
  • A combination of back muscle training, abdominal muscle training, and flexibility exercises is helpful.


7. Healthy lifestyle habits:

  • A healthy diet and adequate sleep contribute to good overall health.


8. Stress management:

  • Stress can negatively impact back health.
  • Stress-reducing activities such as meditation, breathing exercises, or relaxation techniques support stress management.