Tips for lower back complaints

Back pain can have various causes. For example, poor posture or sitting for too long. Read our 10 tips now and combat your back pain.

1. Support your entire back.

If the backrest is poorly adjusted, it provides insufficient support to the back, leading to poor posture and forcing the spinal vertebrae and muscles to bear the full weight of the upper body. When sitting, an 'S'-shaped curve forms in the lower back. You should support this curve with, for example, a lumbar support, which is found in many office chairs.

Adjust the lumbar support
Sit upright
Maintain a 90°+ sitting posture

"You should support the 'S'-shaped curve"

2. Adjust your chair correctly.

A poorly adjusted chair makes joints work harder to maintain posture. Incorrect posture causes the pressure on the body to be unevenly and poorly distributed. This can result in a painful back. Ensure your feet are flat on the floor, there is space between your seat and your knees, your elbows have a minimum angle of 90 degrees, and when standing, your seat is just below knee height.

Feet flat on the floor
Minimum sitting angle of 90°+
Seat just below the knees

"Incorrect posture causes the pressure on the body to be poorly distributed"

3. Mind your sitting posture.

With incorrect sitting posture, the body cannot distribute pressure effectively. This puts strain on muscles and joints and can quickly lead to physical complaints. Let your shoulders relax, maintain a sitting angle of at least 90 degrees, and do not constantly lean forward while typing or writing. Pay close attention to your posture, but don't force anything. Relaxation is key to good posture.

Shoulders relaxed
Minimum sitting angle of 90°+
Do not lean forward

"Relaxation is key to good posture"

4. A strong body can handle more.

A weak constitution can make you more susceptible to back pain. Think of poorly trained back muscles or being overweight. You can do all sorts of simple exercises at work and at home that can quickly yield results and significantly strengthen your body. It only takes 5-10 minutes daily, but you'll soon notice the difference.

Exercise regularly
Eat healthily

"A few simple exercises only take 5-10 minutes daily, but you'll soon notice the difference"

5. Adopt the correct posture when lifting something.

Lifting is too often done 'quickly', causing us not to pay proper attention to our posture. For example, we still too often lift from our back, which puts enormous strain on it. Lift from the knees with a straight back, keep the load close to your chest, regularly switch arms if lifting with one arm, pivot from your feet and hips instead of your back, avoid quick and hasty movements, and know your lifting route.

Lift from the knees
Keep your back straight
Keep the load close to your chest

"Avoid quick and hasty movements"

6. Take regular 'standing' breaks if you sit a lot.

Sitting is a tiring activity for the body. Sitting for too long causes prolonged pressure on the body, especially the back. It is important to alternate sitting with standing and walking. Try to stand up every 30-40 minutes. Take a walk to a colleague, grab a cup of coffee, or do some small stretching exercises. If you have an adjustable desk, also try to work standing regularly.

Stand every 30-40 minutes
Alternate between standing/sitting work
Take a walk regularly

"Sitting for too long causes prolonged pressure on the back"

7. Keep important items within reach.

If these items are not within easy reach, you are forced to make forward or sideways movements to access everything properly. You have to move out of your most ideal sitting posture, which puts more pressure on your back. Ensure your keyboard, mouse, documents, phone, and stationery are within arm's reach. This does not mean you should sit still, however! Keep moving and take regular mini-breaks.

Items within reach
Centre your workspace
Keep moving

"If items are not within easy reach, you have to move out of your most ideal sitting posture"

8. Ensure everything on the monitor is easily readable.

If letters and numbers on the monitor are difficult to read, you automatically move your body towards the monitor. Leaning forward puts strain on the back and can lead to uncomfortable complaints. Move the monitor closer, consider using a larger monitor, or change your monitor's resolution so that everything is displayed larger. This way, you can more easily maintain good posture.

Use a larger screen
Adjust the screen resolution

"A poorly readable monitor forces you to lean forward, which puts strain on your back"

9. Try to centre documents between your keyboard and monitor.

Documents or a potential second monitor are so far out of your field of vision that you have to move your head, neck, and shoulders to see them properly. This can put uncomfortable pressure on vertebrae and muscles. Ensure that the items you use regularly are placed as centrally as possible in front of you. This way, you won't have to make unnecessary movements.

Centre your documents
Place your documents higher
Place documents at a readable angle

"Ensure that the items you use regularly are placed centrally"

10. Stay as stress-free as possible.

Stress has a very negative impact on our body. It can have an enormous impact not only mentally but also physically. Arguments with colleagues, difficult phone calls with clients, high work pressure – all of these can affect your back. Try to find relaxation regularly. Take a walk during lunch, do some stretching exercises regularly, and try to find small activities that help you relax.

Seek relaxation
Take regular mini-breaks
Do stretching exercises

"Try to find relaxation regularly"