Coping with back pain in an office job

[urban23]

I’m really struggling with back and neck pain at work at the moment! Has anyone got any advice or tips on coping with back pain in an office job during pregnancy?

 

[KHTW]

Can you get someone at work to assess your sitting position? It could be the way your chair is positioned, or your screen, even your mouse. If all that is correct then remember to get up frequently and do gentle stretching. Extra back support attached to your chair could also help x

 

[Loveandpeace]

Hi Urban I had been struggling with lower back and especially coccyx/tailbone pain sitting at my desk all day. I asked for a risk/health and safety assessment to be carried out (they should have done this anyway without me asking) so by the time that was done , it showed I needed a new ergonomic chair with more support (the I sat in was broken and old). My new chair arrived a couple of weeks ago and has made such a difference! I should have had it long before then instead of suffering on. I am 35 weeks now and only 2 weeks left if work so wont get much use out of the chair but at least its made my final few weeks in work more comfortable. I also get up every 20 mins/half an hour and move around which helps.
Ask your employer for a health and safety assessment, its the law if a pregnant woman is at risk or sitting for long periods all day.

 

[urban23]

Ahh thank you ladies, I did think I was supposed to have a health and safety assessment however my friend at work has recently gone on mat leave and she never had one so I was a bit nervous about asking for one however they are paying me literally SMP when I leave so I might as well make the most out of them now haha!

My sister (whose a sports therapist) recommended a hot water bottle or something but she wasn't sure what the deal was with heat as there's lots of rules etc about heat and pregnancy!

 

[Loveandpeace]

There is Health & Safety legislation out there for pregnant women, even those who work at a desk all day so read up and request an assessment from your employer. My employers tried to palm me off but I wrote a stern letter to them after getting advice from a H & S officer in my local council and stated this in my letter. The very next day I had an assessment and 3 days later a new chair. To be fair I did it out of principle but the chair has made a massive difference in how I feel! Wish I had have done it sooner. I also have a small cushion supporting my lower back further.
Unfortunately not all employers are up to speed with the H & S of pregnant women and you have to fight for your rights and what you're entitled to.

I used a hot water bottle for my back one night in bed (it wasnt hot hot, just warm and it had a cover over it as well) and it really helps for pain. DHs car has heated seats and I whack it on as soon as I get in the car because the heat really helps ease the aches! Im sure its fine as long as its not super hot.

 

[Princesssaxy]

No advice but I’m also getting quite bad back pain at the moment! Tends to be when I eat loads ha and is mainly on the left of my back right down the sides of my spine - OUCH

 

[urban23]

Thank you loveandpeace! Will be emailing my bosses tomorrow! I’m the same I’ve got heated seats and they’re always on when I’m in the car!

Back pain is also made worse by standing in a&e for 6+ hours with your grandad because they don’t have enough chairs...oh the joy! Will definitely be trying the hot water bottle tomorrow!

 

[Sparrow]

Your employer is required to carry out a risk assessment for expectant mothers so remind them of that. I got a new chair at work after they did my risk assessment which has helped, but I still get back and coccyx pain if I sit for too long so I set myself a reminder to get up every hour and get a drink or go to the toilet so I can walk around, I also set a reminder to do my pelvic floor exercises at my desk as the physio said that strengthening those muscles will help with pelvic pain.

 

[urban23]

So that went well... I asked my employer for a pregnancy risk assessment and she went off her rocker at me! Saying that it doesn't relate to us etc etc so I sent her the gov.uk link and she then said well how do I conduct it do I give you a sheet that you fill in? I literally cannot believe her! So i'm going to try and find a back support or chair that I can get, has any one got any recommendations?!

 

[KHTW]

Shocking... honestly. You can get a cheap back support on Ebay, it worked for me x

 

[Loveandpeace]

So that went well... I asked my employer for a pregnancy risk assessment and she went off her rocker at me! Saying that it doesn't relate to us etc etc so I sent her the gov.uk link and she then said well how do I conduct it do I give you a sheet that you fill in? I literally cannot believe her! So i'm going to try and find a back support or chair that I can get, has any one got any recommendations?!

That is both shocking but not surprising! So many employers overlook the wellbeing and comfort of pregnant women in the workplace!
Tell her to read up on Government Health & Safety Legislation!

Below is the details of the chair I got in work (just copied and pasted)

Influx Posture Asynchronous High Back Fabric Chair (Black Upholstery and Metal Frame) with Adjustable Arms


Sculptured seat and back with kidney shaping for the ultimate in back support
Comes with a height adjustable ratchet back and height adjustable arms
Tilt action
Black
Seat WxDxH: 500x500x420-530mm
Backrest Height: 640mm
A family of seating featuring the Lumb-Air back support system. This unique push button system allows you to adjust the lumbar support so that it is perfect for you in addition to all the other quality features that you have come to expect from Trexus. With 70% of the workforce suffering from back problems at some point in their working lives, it is important to have an office chair that meets more than your basic needs. The Posture range fulfils those requirements with features that include back shaping to match the spine and fully adjustable back angle.

 

[Sazlarxo]

A workstation assessment should be done when you start a new desk role, and when you're pregnant to ensure its all ergonomic in terms of your current needs. A lot of employers fail to realise that they have a duty of care towards their employees, especially when it's an office job because "it's just an office job" :/

 

[Felicia]

My back pain occurred early in the mornings