How Your Office Setup Could Be Causing Mid Back Pain

Are you one of the many office workers who spend long hours at a desk, only to find yourself dealing with persistent mid-back pain? You’re not alone.

Mid back pain has become increasingly common among those who spend their days sitting, typing, and staring at computer screens.

The discomfort you feel isn’t just a random occurrence—it’s a direct result of how you’re sitting, how your workstation is set up, and how long you’re staying in one position without moving.

Ergonomics, the science of designing a workspace to fit the user’s needs, plays a crucial role in preventing mid back pain.

An improperly set up workspace can lead to a host of problems, including poor posture, muscle imbalances, and, ultimately, chronic pain.

The purpose of this blog is to shed light on the common office setup issues that lead to mid back pain and to provide practical solutions you can implement today to alleviate discomfort and prevent future problems.

Common Office Setup Issues Leading to Mid Back Pain

Poor Posture

One of the most significant contributors to mid back pain is poor posture. When you’re sitting for long periods, it’s easy to slouch or hunch over your keyboard.

This position places undue strain on your spine, particularly in the mid-back region, leading to pain and discomfort.

Solution: Focus on maintaining a neutral spine position while sitting. Your back should be straight, with your shoulders relaxed and your feet flat on the floor.

Incorrect Monitor Height

If your computer monitor is too low or too high, you’re likely straining your neck and upper back to see the screen clearly.

This strain can easily extend to the mid back, causing pain that can become chronic over time.

Solution: Your monitor should be at eye level, with the top of the screen at or slightly below eye height. T

his setup allows you to keep your head in a neutral position, reducing strain on your neck and back.

Lack of Movement

Sitting for long periods without taking breaks to move around is another major cause of mid back pain.

Your muscles can become stiff and tight from lack of use, leading to discomfort and pain.

Solution: Set a timer to remind yourself to stand up and move around every 30 minutes. Even a short walk around your office or some simple stretches can make a significant difference.

Inadequate Chair Support

If your chair doesn’t provide adequate support for your back, it can cause you to sit in awkward positions, leading to muscle strain.

Solution: Invest in an ergonomic chair that supports the natural curve of your spine.

The chair should have adjustable features, such as seat height and backrest tilt, allowing you to customize it to your body’s needs.

If purchasing a new chair isn’t an option, adding a cushion or lumbar support pillow can improve your current chair’s comfort and support.

Keyboard and Mouse Position

If your keyboard and mouse are too far away or positioned awkwardly, you might be reaching too much, leading to strain in your shoulders and mid back.

Solution: Your keyboard and mouse should be within easy reach, allowing your arms to remain close to your body with your elbows at a 90-degree angle.

Take Action: Schedule a Free Discovery Visit

If you’re struggling with persistent mid back pain, don’t wait until it disrupts your daily life.  we offer a Free Discovery Visit where you can meet with one of our back pain experts.

During this visit, we’ll take the time to understand your unique situation, answer all your questions, and provide personalized guidance on the next best steps for relieving your pain.

Your health and well-being are our top priority, and we’re here to support you every step of the way.

Don’t let mid back pain hold you back—start making the changes you need to feel better today!