One of the most common complaints among teachers is low back pain. And that’s not surprising! 

As a teacher, you spend hours standing, bending, reaching, and sitting in less-than-ideal positions. Over time, this can take a toll on your back. However, with a few simple changes, you can reduce the risk of back pain and improve your overall well-being.  

Here are three practical strategies teachers can implement in the classroom to avoid back pain:   

  1. Maintain Proper Posture

The first step in preventing back pain is practicing good posture, whether standing or sitting. Poor posture, such as slouching while standing or sitting with a rounded back, places unnecessary strain on your spine, leading to discomfort and potential injury. 

  • Standing: When teaching or interacting with students, make sure to engage your core and align your shoulders with your hips. Avoid locking your knees, which can add stress to your lower back. Try to shift your weight periodically to prevent muscle fatigue. 
  • Sitting: Choose a chair that supports your lower back. If sitting at a desk for long periods, make sure your feet are flat on the floor, your knees are at a 90-degree angle, and your back is supported by the chair’s backrest. Consider using a small cushion or lumbar support to promote proper spinal alignment. 

 

  1. Take Frequent Breaks and Move Around

Teaching can be demanding, especially when you’re constantly moving around the classroom. However, sitting or standing in one position for too long can contribute to muscle stiffness and discomfort. Make it a habit to take frequent breaks to move your body and reset your posture. A good rule of thumb is to take a move break every 30-45 minutes of sitting.  

  • Walk around: Use moments during class transitions or activities to walk around the room. This helps relieve pressure on your back and encourages circulation. It also gives you a break from standing or sitting in one place for too long. 
  • Stretch: Incorporate simple stretches into your routine to release tight muscles and improve flexibility. Stretching your back, shoulders, and legs can help reduce tension. Try stretching during brief pauses or before and after school to keep your body limber. 
  • Unlock: A quick mobility routine can be performed before, in between, and after your classes. Learn more at “Unlocking.” 

 

  1. Make Your Classroom Work for You

Your classroom setup plays a significant role in preventing back pain. Making a few ergonomic adjustments can help you maintain better posture and reduce strain on your body throughout the day. 

  • Desk height: If you spend time at a desk, ensure your desk is at the right height. Your elbows should be at a 90-degree angle when typing or writing, and your screen should be at eye level to avoid straining your neck. 
  • Classroom tools: Consider using a height-adjustable podium or lectern, which will allow you to alternate between sitting and standing while teaching. This minimizes prolonged sitting and promotes movement. Also, make sure to organize your materials in a way that prevents you from reaching too far or bending awkwardly to grab supplies. 

 

Learn more about setting your classroom up for your movement success at “Tips for Teachers: Setting up your Classroom.”

By focusing on posture, taking regular movement breaks, and making adjustments to your classroom environment, you can minimize back pain and improve your overall comfort while teaching. These small changes can go a long way in preventing discomfort and ensuring that you’re able to perform at your best throughout the school year. Remember, your health is just as important as the lessons you teach—so take care of your back!