Back pain: many people have it regularly, some have it very often and others extremely rarely. People can often do a lot already to prevent this with some simple solutions when working at their desks. Ideally the course is already set for good back health in the planning of office workplaces.

In the car in the morning, during the day in the office or on the sofa in the evening: many people sit for large part of their day and bring about back problems in doing so.

But it is precisely in day-to-day office life or when working from home that there are some good options for getting your back moving. 

An ergonomic workplace – ideally with a height-adjustable desk – prevents any strains that come from always making the same movements and rarely changing position. That is why, when planning of office spaces, systems should already be pursued to promote movement in workplaces between various locations in the office. Or, as Simone Natrup, our head of workplace consulting puts it: “Even simple ideas can encourage employees to get up and actively move about. Departments can share a printer or a waste paper basket, for example. 

Height-adjustable desks also play a really important role as, by changing between a sitting and standing position at the desk, this doesn’t just relieve people’s backs, is also stimulates their minds. In modern work environments it also makes sense to set up communication zones where, for example, short meetings can be carried out around a high table. With this in mind, many companies are increasingly using height-adjustable meetings tables, even in conventional conference rooms.

Small measures ensure long-term solutions

As well as having height-adjustable desks, there are many additional measures that employees can easily realise themselves in their day-to-day work.

What is particularly important is the interaction between chair, desk and computer screen, as legs need freedom of movement. Ideally, they should also be at an angle of at least 90° from the seat surface so the soles of your feet are completely on the floor. The distance from the screen should be around the length of an arm, set up in such a way that the viewing direction is slightly downwards.

 “At first sight, these small measures may not appear so crucial, but they make a considerable contribution to a better state of health in the long term,” said Simone Natrup. Beyond that, companies can support their employees with additional health schemes. At ASSMANN these include the ASSPLUS company health management programme, ergonomics training for healthy sitting and a gym subsidy.

Four tips for a healthy back

Tip 1
Stand up when you speak on the phone or, even better, take a walk around. That is not just good for your back, it also helps supply oxygen to your brain. That way, nothing stands in the way when you have your next spark of an idea!

Tip 2
And here’s the good news: you don’t need to do a two-hour workout in your office! It is enough to get your body moving regularly with small exercises. This supplies blood to your muscles and prevents tension. Here are some really good exercises for the office

Tip 3
A small tip with a big impact: carry out discussions around a high table. It flexes your back muscles and strengthens your cardiovascular system. This doesn’t just work really well around standing-height conference tables, but also with height-adjustable office desks where you can switch at any time between sitting and standing. Ideal for body and spirit.

Tip 4
Make use of your lunch break! Taking a walk with your colleagues is a great opportunity for a nice chat, but it’s also good for your health. Even if it doesn’t look good outside, it shouldn’t put you off! A walk is good for your muscles and joints and it relieves your eyes. In any weather ;)