9 strategies to help you balance work and life while managing back pain

Written by: Liz Wullems-Griffioen, CMO Healactively

Reviewed by: Noah Köppel, Physiotherapist (Kantonsspital Winterthur, Switzerland) and Research Associate (Eastern Switzerland University of Applied Sciences - OST)

Juggling the demands of a busy work life with the persistent ache of back pain can feel like an uphill battle. You're not alone if you've found yourself adjusting your chair for the umpteenth time, the result of working in a free-seating open-plan office. But, managing back pain doesn't have to be a constant struggle or a choice between being productive and pain-free. With tailored strategies and a focus on personal well-being, it's possible to transform your workday into an opportunity for alleviating back pain rather than exacerbating it. Let's have a look at some actionable steps that can help you maintain your professional momentum without your back holding you back.

1. Regular Movement Breaks:

Incorporate short, frequent breaks into your routine to stretch and move your body. This can help prevent stiffness and pain associated with prolonged sitting or standing.

2. Exercise and Strengthening:

Engage in exercises aimed at strengthening your core and back muscles.

3. Mindfulness and Stress Reduction:

Stress can exacerbate back pain. Techniques such as mindfulness, meditation, and deep breathing can help manage stress levels, reducing the impact on your back.

4. Proper Lifting Techniques:

If your job involves lifting heavy weights, ensure you're doing it correctly. Bend your knees and keep the load close to your body to avoid unnecessary strain on your back.

5. Ergonomic Work-spaces:

Create an environment that supports your spine. Adjustable chairs, standing desks, and monitor stands can make a significant difference in maintaining proper posture and reducing strain on your back.

6. Nutrition and Hydration:

A balanced diet and adequate hydration support overall health and can help manage inflammation, potentially reducing back pain.

7. Prioritize Night Sleep:

Ensure you're getting enough sleep and allowing your body time to recover. Quality sleep is crucial for healing and pain management.

8. Use of Assistive Technologies:

Explore technologies and apps designed to remind you to move, track your posture, or guide you through stretching exercises during the day.

9. Customized Back Wellness Programs:

Consider programs that offer personalized strategies based on your specific back pain needs and lifestyle.

With the right approach, working with back pain in an office space or remotely can be managed. At Healactively, we understand the importance of personalized care. Our self-assessment tool is designed to provide you with a tailored back wellness program that addresses your unique situation. By focusing on your specific needs, we help you achieve a balanced life, ensuring you're not just coping but thriving.