Working and sitting at a desk in front of a laptop or computer has become part of everyday life these days. As nice as the advantages of the endless world of the Internet are, the more annoying are also the health complaints such as back pain , which can result.

However, this can be prevented by taking specific measures. For this reason, this article will first look at the causes of back pain, and then show appropriate tips on how to prevent it.

How can back pain develop?

If a person sits in front of a desk for many hours a day, whether in the home office, in the office at work or in his free time, pain in the back quickly spreads. Most often, these are limited to the lower back in the area of the lumbar spine. The causes of this back pain are varied and can be caused, for example, by incorrect posture. In front of the computer, one usually sits bent over with the head facing forward and deviates from the healthy as well as straight posture. Due to this unnatural posture, the muscles become tense and start to ache.

However, tension in the neck and shoulder area can also radiate into the back and lead to pain. Other triggers also include an incorrectly adjusted desk, a non-ergonomic office chair, lack of exercise, stress or a slipped disc.

Tips for preventing back pain in everyday office life

In order to prevent back pain from occurring in the first place, it is important to take appropriate preventive measures in everyday office life. One of these measures is a standing desk. With a standing desk, the muscles of the abdomen, trunk and especially the back are trained, which supports a straight posture.

Another measure is to integrate exercise into everyday life, which is also possible in the office. Walking to the printer several times or taking a walk during the lunch break are just a few examples of ways to get moving at work as well. Furthermore, daily stretching exercises should be integrated into the work routine so that the muscles do not become tense in the first place and can subsequently lead to back pain. Stretching exercises are also possible while sitting, by stretching the legs and also the upper body again and again or by stretching the arms through movements.

Targeted tips to prevent back pain in your free time

In addition to exercises in the office, it is also important to implement measures to prevent back pain in your free time.

This includes regular exercise such as a walk, a round of jogging or various other sports in which the movement of the entire body is promoted. This is not only good for the cardiovascular system, but also prevents tension in the back. Furthermore, targeted muscle building training should take place, in which the back in particular is trained. Carrying heavy things should also be avoided or only done with bent knees and a straight back.

Of course, a lot of muscle tension is also caused by stress. For example, many people deal with daily stress by grinding their teeth at night, which can subsequently lead to tension in all parts of the body and thus also in the back. In addition to a grinding splint, relaxation exercises such as yoga should be integrated into everyday life.


Back pain is multifaceted and can have various causes. However, before they are simply accepted and become worse, it is important to take appropriate preventive measures. So that back pain quickly becomes history and fitness despite work is in the foreground for a long-lasting health.