How do I avoid back pain during the workday?

Avoiding back pain during the workday is simpler than one may think. Utilizing strategic placement and supporting your back throughout the day can help suppress pain. Follow a few guidelines to make sure you get through the day without back pain.

First of all, support your arms. Something that many people don’t think of when at work is proper arm support, but it can be a main inhibitor of pain if yours are placed incorrectly. Aches and pains in the upper back and neck may be the result of the muscles growing tired of supporting the weight of the arms. Armrests on chairs relieve the weight of your arms and allow the shoulder and neck muscles to relax. If a chair doesn’t have arm rests, wrist rests can be used in place of them, if used correctly.

Positioning your computer correctly can also help relieve neck or back pain at work. Almost every desk job utilizes a computer, and most of the time they are set up incorrectly. While sitting at your desk, facing it, make sure that the monitor and keyboard are directly in front of your chest. This way, you do not have to turn your head or body to face it, ensuring that you won’t twist your neck or back. Confirm that the monitor is fixed at the correct height with the top of the screen at eye level. Sustaining good posture in an office chair can also prevent back pain. Many office chairs offer very little support, leading to poor posture, muscle strain, additional stress on intervertebral discs and neck and back pain. Making changes to your desk set-up can be helpful. This may be as simple as raising your chair up. Ensuring appropriate ergonomics may also prevent back pain in the office, whether it’s buying an ergonomic chair or changing your sitting positioning.

Remember to stretch and walk periodically during the day. Diving head first into your work can cause you to forget to move around. Set an alarm on your cell phone or computer to remind you to get up and stretch, if need be. Participate in a few neck and back stretches at your desk to relieve muscle tension. Partaking in regular stretches away from your desk also helps reduce tension in general, getting the circulation going and giving your eyes a break from the screen. Strive for at least 10 minutes away from your desk each hour as sitting in any one position for too long can lead to muscle cramps and pain.

Being at work should not warrant neck or back pain. If you keep these guidelines in mind, focusing on work will be much easier without the strain of neck or back discomfort. Remember to maintain good posture, proper ergonomics, take regular breaks and do a few back exercises and stretches. The human body was not designed to sit staring at a screen all day. Therefore, reduce your risk of developing sciatica, arthritis or disc herniation.


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