Back problems: office chair for back pain

“That’s psychosomatic!” Everyday language gives a negative undertone to a cause of back pain that is both widespread and underestimated. An estimated 16 to 31 percent of all illnesses have psychosomatic causes. The proportion is considerably higher for back problems.

Many of us spend a large part of the working day sitting down. Yet sitting for work is anything but easy on our bodies. Long periods of sitting combined with poor posture, a lack of physical activity, plus stress and performance pressure quickly lead to tension and chronic back pain. Fortunately, there are a number of tricks that can help prevent unwanted pain. But what really helps with back problems at work, and how can an office chair help prevent back pain?

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

Possible causes of back problems

According to one study, a full 80 to 90 per cent of all people with chronic back pain also show signs of mild depression. Admittedly, this rather high figure is brought down somewhat overall by a few other results that are a few percentage points more moderate. What is certain, however, is that well over half, if not as many as three quarters, of all people with chronic back pain have problems that lie less in the physical than in the psychological realm.

Stress, for example, is the main culprit behind back problems of all kinds. It is no coincidence that we use expressions such as a deadline “breathing down your neck” or a problem “weighing on your shoulders”: ongoing mental strain has been proven to trigger physical reactions in the body. As a basic response, the back muscles tense up under stress. The explanation for this lies in evolution: when people find themselves in a dangerous situation, their bodies release adrenaline. Among other things, this stress hormone drives the muscles to perform at their peak, for example to be ready to flee or attack.

Back in prehistoric times, when the sabre-toothed tiger crept into the cave, it was also an advantage for early humans to be able to clear out with all their strength. Nothing has changed in principle about this physical response, even if thankfully today it is usually no longer a matter of life and death. Certainly not in the office chair, where most people are exposed to the most stress. On the contrary: with the adrenaline levels of a prehistoric human in their bloodstream, modern “homo computerensis” is less concerned with physical peak performance and more with mental peak performance under stress. The adrenaline level has remained the same, except that the hormone is no longer used up in the muscles through a daredevil escape or a real fight. The result is muscle tension. If tension, in other words stress in its many forms, becomes a permanent state, the body’s natural protective reflexes lead to painful tightness.

Another major difference from prehistoric humans is the length of time modern people are exposed to stress. While our ancestors had to cope with acute episodes of stress, modern humans live in a state of constant stress, so to speak. While acute stress is healthy and boosts performance, chronic stress is harmful to health and leads to physical symptoms.

What does “psychosomatic” mean?

The long-term consequence is back pain with a psychosomatic cause. However, because this term carries a strong stigma, it is worth explaining in detail here why “psychosomatic” does not mean that someone is imagining their pain. Quite the opposite: psychosomatic pain is very real, and those who suffer from it experience limitations that are just as severe as, or even more severe than, those of someone whose physical problems have an identifiable physical cause.

“Somatic” initially means nothing more than relating to the soma (the body), in other words “physical” or “bodily”. “Psychosomatic”, on the other hand, means “based on interactions between mind and body” – put more simply: psychosomatic pain is physical pain whose cause lies in the mind.

When it comes to back problems in particular, the relationship between body and mind has long been known. Back in the 1990s, researchers found that only a few people who constantly suffer from “back pain” actually show real damage to the spine or intervertebral discs. Far more often, they have issues such as weak back muscles, a partially stiff back or poor physical condition. According to this explanation, emotional problems intensify the perception of these physical complaints and make the pain feel more present.

One reason for this is that the bodies of people with depression naturally release fewer pain-relieving messenger substances than those of mentally healthy people. In short: a dejected or depressed person genuinely experiences physical suffering as worse than someone who goes through life with a generally positive outlook.

It is constant tension that makes you ill

Bullying, stress, overwhelm or blows of fate put the body into a kind of natural state of permanent alert. One study found that 85 percent of all back pain is caused by psychological factors. A troubled mind can also prevent pain from subsiding even after a physical cause has been resolved. Most of these back problems, in turn, originate in the workplace: a poor working atmosphere, time pressure, social conflicts, no clearly defined end to the working day, a lack of praise, constant availability after work or the fear of a possible upcoming dismissal are just some of the many reasons why more and more employees develop psychosomatic back pain. The influence of your personal environment on how you perceive stress should not be underestimated either.

Bereavement in the family, years of caring for a relative, tension in a marriage or partnership, long-running disputes within the family or circle of friends, an environment that is demanding in only one direction or simply feeling overwhelmed by a situation among acquaintances can also trigger chronic back problems; in some cases, it is a mix of many small things that together can have a major impact. A generally pessimistic outlook on life, lingering cynicism, a perceived flood of bad news from constant exposure to internet portals, radio, mobile apps or social communities, or general despondency can also be enough. A lack of balance to offset a demanding working day can have physical consequences too.

Ways out of the crisis

There is no question about it: not all back pain has a psychological component. Anyone who has lifted something incorrectly, strained themselves, has damaged discs or tense muscles needs treatment from an orthopaedist. They will try to repair the damage and remove the physical obstacles standing in the way of a pain-free life. The situation is less straightforward in the case of psychosomatic illnesses, or where a physical and a psychosomatic condition interact.

A doctor's suggestion that the cause of a patient's back problems may lie in their emotional life is still something people are reluctant to hear. Unlike in North America, for example, where seeing a therapist is widely accepted socially, Germany still does not hold people in high regard if they cannot or do not want to deal with their problems on their own. For many, even the mere mention of psychosomatics is seen as downplaying “real” problems or simply as the impertinence of a medical professional who is apparently incapable of assessing the back complaint properly. In practice, such a situation can unfortunately also lead to a doctor avoiding the subject entirely and prescribing painkillers or physiotherapy before risking losing the patient to another physician.

This leaves the real issue untreated, and a short-term complaint caused by psychosomatic factors turns into a chronic condition. People often fail to realise that psychosomatically caused symptoms are nothing more than a cry for help from the soul, which in its distress uses the body as a detour to draw attention to itself - whether this applies to patients or doctors. But if this cry for help is consistently ignored, there is a risk of a downward spiral: the back continues to hurt, unresolved causes such as stress or fears about the future remain, and this may be compounded by worries that the mysterious back pain could be a sign of something more serious.

The next step is when patients come to terms with their condition, accept it and use it for their own purposes. Take, for example, an employee in an office department who simply never learned to say “no” now and then. Too much work, the resulting time pressure, the private stress that follows and, ultimately, a steadily growing sense of injustice are the result. Simple muscle tension turns into chronic back problems, possibly even nerve pain. And because the real problem is ignored, people come to realise that now their body is affecting their life as well. This in turn leads to the very real physical condition, left untreated, being used as a way of solving the problem – in keeping with the motto, “…I’d love to, but my back”. The result may be accusations that the colleague is doing nothing to get well again or is even deliberately avoiding work, which in turn can lead to bullying or formal warnings. Put simply: stress turns into physically noticeable stress, which can lead to even more stress and therefore pain. Experts also speak of a “vicious circle” in which emotional suffering leads to physical harm, which in turn results in emotional suffering – and so on, and so forth.

Experts in the field describe the way out of the crisis as a path to self-awareness. So it is worth asking yourself from time to time whether there is a part of your personality that is being far too neglected: “Does my work leave me enough time to maintain a relationship, nurture 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 tended instead to take 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. In many cases, it is also helplessness, feelings of guilt, fear, a need for harmony or a sense of duty learned from upbringing that lead people to stop listening to their own needs. Listening to your body is the first step in climbing out of the spiral. Whether that happens with or without professional help.

Professional help

A good first point of contact is your GP, who ideally has known their patients for years and can assess their symptoms more competently than a specialist brought in at short notice. Anyone who talks to them about their problems and expresses the suspicion that the suffering may not be caused solely by physical damage is seeking help with the first steps towards recovery. Of course, with the support of specialists, they will clarify whether there really are no physical causes for the pain – and then, if necessary, suggest a suitable therapist or offer help in resolving the problems themselves. Another place to turn to may be psychosocial counselling centres at universities, or church or local authority institutions. Here too, the normal recommendation is first to rule out all possible medical causes of chronic pain and then initiate further steps. One way or another: the beginning of a fundamental solution to the problem should be not to see “psychosomatics” as a dirty word or an insult.

What helps against back pain in the workplace?

Back pain in the office doesn't have to be inevitable. To strengthen your back and prevent tension, it is advisable to change your sitting position regularly and get up during breaks. Thoughtful space planning can also help you move more without even realising it. For example, the central printer can be placed in a separate office room. Sitting balls or short fitness exercises at your workstation also help relieve pressure on the spine and prevent you from staying in one single position for hours on end. Special office furniture, such as adjustable desks, is also considered particularly helpful, ideally allowing tasks to be carried out standing up for short periods.

The be-all and end-all of long hours of office work is an ergonomically designed office chair that is height-adjustable, swivels and is stable. An adjustable backrest and well-padded armrests can further improve your sitting position. This effectively prevents one-sided strain on the spine. If the office chair also has a seat that can be tilted, it allows you to adopt a sitting position that tilts the pelvis slightly forward. This sitting posture enables the spine to return to its natural double S-shape. This relieves the back muscles and helps prevent back pain and tension. A good office chair for back pain is therefore always an important investment in your health.

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

For an office chair to provide maximum comfort, it must suit your body and be adjusted correctly. Women need different office chairs than men. For women, it is particularly important that a chair for back pain has a flexible, soft backrest that supports the lower back area. For men, on the other hand, a firm backrest is recommended to help prevent painful tension in the neck and shoulder area. In addition, the chair for back pain must be adjusted so that you can look straight at the screen. Ideally, the top line of the screen should be exactly at eye level, while the thighs and lower legs form a right angle and the soles of the feet rest fully on the floor. This sitting position distributes weight evenly across the intervertebral discs and helps prevent back problems. If you already have issues, it is also advisable to buy an office chair for back pain to avoid making the problem worse.