Back pain: Office chair for back pain

"That's psychosomatic!" Common parlance gives a negative connotation to a cause of back pain that is as widespread as it is underestimated. An estimated 16 to 31 percent of all illnesses have psychosomatic causes. The proportion in back conditions is immensely higher.

Many of us spend a large part of our working day sitting. However, a sedentary job is anything but easy on our bodies. Prolonged sitting combined with poor posture, a lack of physical activity, as well as stress and pressure to perform quickly lead to tension and chronic back pain. Fortunately, there are a number of tricks that help prevent unpleasant pain. But what really helps against back problems at work and how can an office chair prevent back pain?

• Possible causes of back pain
• What does "psychosomatic" mean?
• It is the constant tension that makes you sick
• Ways out of the crisis
• Professional help
• What helps against back pain at work?
• How can an office chair help against back pain in the office?
• Which office chair for back pain is right for my body?

Possible causes of back pain

A study found that a staggering 80 to 90 percent of all chronically back-ill individuals also show signs of mild depression. Admittedly, this rather steep figure is corrected downwards in the overall impression by a few other results, which are a few tens of steps more moderate. However, it is certain that well over half, if not three-quarters, of all people with chronic back pain have problems that are less physical than psychological.

Stress, for example, is the main culprit for all kinds of back problems. It is no coincidence that idioms refer to a deadline "breathing down your neck" or a problem "weighing on your shoulders": sustained psychological strain has been proven to trigger reactions in the body. Generally, back muscles tense up under stress. The explanation for this lies in evolution: when humans find themselves in a precarious situation, their body releases adrenaline. This stress hormone, among other things, drives muscles to peak performance, for example, to be ready for flight or fight.

In primeval times, when a saber-toothed tiger slunk into the cave, it was also advantageous for early humans to be able to clear the field with all their might. The principle of this physical adjustment has not changed, even if, thankfully, it is usually no longer a matter of life or death today. Certainly not in an office chair, where most people are exposed to the most stress. On the contrary: with the adrenaline dosage of a primal human in the blood, the modern "homo computerensis" is less concerned with physical, but rather with mental peak performance that must be mastered under stress. The adrenaline level has remained the same, except that the hormone is no longer utilized in the muscles through a breakneck flight or a physical fight. The result is muscle hardening. If tension, i.e., stress in its many forms, is a permanent state, the natural protective reflexes lead to painful tension.

Another major difference from primeval humans is the duration modern humans are exposed to stress. While human ancestors struggled with acute stress episodes, modern humans live, so to speak, in constant stress. While acute stress is healthy and enhances performance, chronic stress is detrimental to health and leads to physical symptoms.

What does "psychosomatic" mean?

The long-term consequence is back pain, the cause of which is psychosomatic. However, since this expression is heavily stigmatized, it should be explained in detail here why "psychosomatic" does not mean that someone is imagining their pain. On the contrary: psychosomatic pain is very real, and those who experience it suffer from impairments that are just as severe, or even more severe, than someone who can identify a reason for their physical problems.

"Somatic" initially means nothing more than relating to the soma (the body), i.e., "physical" or "bodily." "Psychosomatic," on the other hand, means "based on psychological-physical interactions" – more simply put: psychosomatic pain is physical pain whose cause lies in the psyche.

Especially with regard to back problems, the relationship between body and soul has been known for a long time. As early as the nineties, researchers found that few people with chronic back pain actually had damage to the spine or intervertebral discs. Much more often, they had deficits such as weak back muscles, a partially stiff back, or poor conditioning. However, according to the explanation, emotional problems intensify the perception of these physical ailments and make pain appear more present.

One reason for this is that the organism of depressed people naturally releases fewer pain-relieving messenger substances than that of mentally healthy people. In short: a depressed or depressive person actually experiences physical suffering more severely than someone who goes through life with a fundamentally positive basic attitude.

It is the constant tension that makes you sick

Bullying, stress, overwork, or strokes of fate put the body in a state of natural constant readiness. A study showed that 85 percent of all back pain is caused by psychological factors. A damaged psyche can also prevent pain from subsiding after a physical cause has been remedied. Most such back problems, in turn, originate in the workplace: poor working atmosphere, time pressure, social conflicts, no regulated end to the working day, lack of praise, constant availability after work, or the fear of a possible impending dismissal are just a few of many reasons why more and more employees suffer from psychosomatic back pain. The influence of one's personal environment on the perception of stress should also not be underestimated.

Bereavement in the family, long-term care of a relative, tensions in marriage or partnership, prolonged disputes in the family or with friends, a unilaterally demanding environment, or simply being overwhelmed by a situation in one's social circle can also trigger chronic back pain; in some cases, it's a mix of many small things that together can cause significant harm. A generally pessimistic attitude to life, cynical behavior, a perceived accumulation of bad news from constant bombardment by internet portals, radio, mobile phone apps or social communities, or general despondency can also be contributing factors. A lack of balance to a demanding working day can also have physical effects.

Ways out of the crisis

There is no question: not all back pain has a psychological component. Anyone who overstrains, wrenches, has damaged intervertebral discs or tense muscles must be treated by an orthopedist. The orthopedist will try to repair the damage and remove the physical obstacles to a pain-free life. The situation is less straightforward in cases of psychosomatic illnesses, or in cases where a somatic and a psychosomatic illness interact.

A doctor's hint that the cause of back problems lies in the patient's emotional life is still reluctantly heard. Unlike in North America, for example, where it is largely socially accepted to visit a therapist, in Germany there is still no high opinion of people who cannot or do not want to deal with their problems themselves. The mere mention of psychosomatics is seen by many as downplaying "real" problems or simply as an impertinence on the part of a doctor who is apparently unable to competently classify the back pain. In practice, such a situation can unfortunately also lead to a doctor preferring to completely avoid the topic and prescribing painkillers or physiotherapy, rather than losing their patient to another doctor.

The true problem thus remains untreated, and a short-term, psychosomatically caused ailment becomes a chronic illness. The realization that psychosomatically caused symptoms are nothing other than a cry for help from the soul, which in its distress takes the body as a detour to draw attention to itself, is often lacking - whether in patients or doctors. However, if this cry for help is consistently ignored, a downward spiral threatens: the back continues to hurt, and in addition to the unresolved causes such as stress or fear of the future, there may also be the worry that the mysterious back pain could be an indication of something worse.

The next step is for patients to come to terms with their suffering, accept it, and use it for their own purposes. Take, for example, the office worker who simply hasn't learned to say "no." Too much work, resulting time pressure, subsequent private stress, and finally a steadily growing sense of injustice are the consequences. Simple muscle tension turns into chronic back problems, possibly even nerve pain. And because the actual problem is ignored, the realization that the body is now also affecting life comes with it. This, in turn, leads to the physically very much present, but untreated, suffering being used as a problem-solving strategy – along the lines of "...I would love to, but my back." The result can be the accusation that the colleague is doing nothing to get well again or is even deliberately shirking work, which in turn can lead to bullying or warnings. Simply put: stress becomes physically perceptible stress, which can lead to even more stress and thus pain. Experts also speak of a "vicious circle," according to which psychological suffering leads to physical damage, which in turn leads to psychological suffering - and so on, and so forth.

Experts in the field describe the path out of the crisis as a path to self-discovery. It is therefore worthwhile to ask oneself now and then whether there is a part of one's personality that is being neglected: "Does my work allow me enough time to have a relationship, maintain friendships, or take the trips I've been putting off since my youth? Have I invested enough energy in achieving these goals, or have I rather tended towards the path of least resistance?" Of course, it is easier to agree to everything than to muster the energy to explain a very personal position. Often, it is also helplessness, guilt, fear, a desire for harmony, or ingrained dutifulness that leads to no longer listening to one's own needs. Listening to your body is the first step to climbing the upward spiral. Whether this happens with or without professional help.

Professional Help

A first point of contact is your family doctor, who ideally has known their patients for years and can assess their complaints more competently than a specialist consulted at short notice. Anyone who talks to them about their problems and expresses the suspicion that not only physical damage can be responsible for their suffering is getting help in the first steps towards recovery. Of course, with the help of specialists, they will clarify whether there are really no physical causes for the pain – and then, if necessary, suggest a suitable therapist or provide assistance in solving the problems themselves. Other points of contact can be psychosocial counseling centers at universities, church, or municipal institutions. Here, too, it is normally first advised to rule out all possible medical causes for chronic pain and then initiate further steps. Either way: the beginning of a fundamental problem solution should be to not perceive "psychosomatics" as an insult or swear word.

What helps against back pain at work?

Back pain in the office doesn't have to be. To strengthen your back and prevent tension, it is advisable to change your sitting position regularly and get up frequently during breaks. Well-thought-out space planning can help you move more unconsciously. For example, the central printer can be placed in its own office room. Exercise balls or small fitness exercises at your desk also help relieve the spine and prevent you from staying in a single position for hours. Special office furniture, such as adjustable desks, which ideally allow tasks to be completed standing for a short time, are also considered particularly helpful.

The alpha and omega for long office work is an ergonomically designed office chair that is height-adjustable, swivel, and stable. An adjustable backrest and well-padded armrests can further improve the sitting position. This effectively prevents one-sided strain on the spine. If the office chair also has a seat that can be tilted, a sitting position can be adopted that tilts the pelvis slightly forward. This sitting posture allows the spine to regain its natural double-S shape. This relieves the back muscles and prevents the onset of back pain and tension. A good office chair for back pain is therefore always an important investment in health.

Which office chair for back pain is right for my body?

For the office chair to offer maximum comfort, it must fit your body and be adjusted correctly. Women need different office chairs than men. For women, it is particularly important that the chair for back pain has a flexible and soft backrest that supports the lower body. For men, a firm backrest is recommended, which prevents painful tension in the neck and shoulder area. In addition, the chair for back pain must be adjusted so that a straight viewing direction to the screen is possible. The top line of the screen should ideally be exactly at eye level, with thighs and lower legs forming a right angle and the soles of the feet resting completely on the floor. This sitting position distributes the weight evenly on the intervertebral discs and prevents back problems. In addition, it is advisable to purchase an office chair for back pain if you already have problems, to avoid further worsening.