Not long ago, only a few people truly understood the extent of the damage that a stable office job could do to an individual’s health. From carpal tunnel syndrome to herniated discs to muscle pains everywhere, in addition to the need to consume tea or coffee throughout the day, it became clear that being an office worker could be extremely detrimental to personal health – and chronic back pain tends to be the worst of it.
Fortunately, unlike most physically demanding jobs that can be hard on the back, office workers can make changes and improve habits to reduce the physical stress of working in an office. And if you find it difficult to incorporate such changes, technological accessories can really help you.
Related to: How to sit properly at your computer
After years of adjustments and trying all kinds of supportive equipment, my back has improved significantly. Here are the most useful tools and devices that I continue to use to help prevent back pain while working.
Standing Desk
If you make only one change to your workstation setup to improve your posture and back health, make it a standing desk.
Getting out of the constant sitting position was the best change I ever made to alleviate my back pain. Despite using smart footrests or comfortable chairs, I always ended up slouching on my desk and hunching over the keyboard. It seemed inevitable.
Only a standing desk could help me with this. When I stand, it’s very difficult to slouch and hunch, and although it’s not a complete cure for poor posture, it was a night-and-day change for me. I’m lucky enough to own a standing desk like the Uplift, but there are plenty of cheaper alternatives out there. Get one that fits your budget.
Related to: Are budget standing desks worth it?
In addition to encouraging better posture, it has also made me move more. I dance while working, sway back and forth on a balance board, and move briskly while thinking. It was nearly impossible to do this while sitting, and it was very hard to constantly rise and sit, which means I ultimately stayed seated.
But it takes time to get used to the standing desk. Make sure to wear comfortable shoes (or get an anti-fatigue mat like this) because your heels will really feel it in the first few weeks of standing. (You can also use an under-desk treadmill like this if you really want to get your steps in while working.)
Also, remember that your body needs time to adapt to using the desk while standing. You’ll be surprised at how tired you feel while standing most of your work day after sitting for years. Take regular breaks and slowly increase the duration of your standing daily over time.
Upright Go 2 Posture Aid
One of the hardest parts of training myself for better posture is realizing that I slouch. This is where the Upright Go 2 comes in handy because it can actually detect your posture and alert you to it.
This small device is essentially a wearable disc that sticks to the top of your back and tracks the “uprightness” of your posture. When you slouch, it gives you a gentle reminder with a light vibration. (If you don’t like adhesive materials, get the magnetic necklace pack instead.)
For me, this has been particularly helpful when I am working away from my main desk, as it tracks your posture stats throughout the day so you can see how you’re improving over time. (But it also works without any interaction with the app if you’re not into analytics.)
Monitor Arm
It’s one thing to have a standing desk that keeps you on your feet. But did you know that your monitor should be positioned so that the top edge of your screen is at eye level?
Even with a standing desk, placing the screen at an extreme height or too low can cause you to raise or lower your neck, encouraging you to break good posture. Most monitor stands do not offer enough adjustability to position your screens correctly.
One of the best ways to solve this problem is to use a VESA-compatible monitor arm. You can get them in models that support single monitors, multiple monitors, and ultrawide monitors (and very heavy ones too). They are typically mounted on your desk and help free up desk space while giving you greater control over your screen position.
Related to: Best monitor arms for your workstation
Keyboard Tray
With a standing desk and monitor arms in place, working from home setup was almost perfect… but I still find myself in a slightly “wobbly” position regardless of what I try. Perhaps the reason is my petite height of 5’4 inches, but when I’m at my desk, my shoulders have to shrug if I want to keep my elbows at a 90-degree angle (i.e., the proper way to use a computer).
This is where my keyboard tray comes into play. This magical accessory has proven to be an essential element in my pain-free back cake. It drops my keyboard and mouse down by another six inches beneath my desk surface, finally allowing me to achieve the upright stance I’ve been chasing for all these years. (And my colleague at PCWorld uses a keyboard tray to help alleviate her shoulder pain.)
Another benefit of a keyboard tray is that it removes the keyboard and mouse from the desktop, providing more space. Now I no longer have a monitor stand, a keyboard, a mouse, or a mouse pad on my desk!
Posture Corrector
When my back pain was at its worst, there seemed to be no position – except the perfect position of lifting the chest up and the shoulders back – that would leave me free from excruciating pain. While pain relievers helped me overcome the worst of it, a posture corrector (or posture strap) helped me through the rest.
The posture corrector is a comfortable accessory that pulls your shoulders back, forcing you into good posture. The problem with posture correctors is that they do all the work for you, so you never build the necessary muscles to maintain good posture on your own. In fact, over time, your muscles might weaken.
So, they are not ideal for continuous use. But if you’re prone to having very tight muscles and tendons, or if you’ve just started and don’t know what “good posture” looks like, a posture corrector can be invaluable – especially during those times when you’re tired and it’s easy to revert to bad posture habits.
My posture corrector brand is no longer available, but there are plenty of similar options that won’t break the bank. Make sure to check reviews and find one that is comfortable, effective, and durable.
Bonus: SitApp
