Persistent back pain could be a result prolonged hours sitting in front of the computer at your desk-bound job. Sometimes it can cause additional discomfort when the pain manifests and travel up to the neck. If left unattended, back pain could take a toll on your standard of living and cause mental and physical implications.
Consider the following tips to help you minimize work-related back pain.
1. Lumbar Support Chair
As most office workers are seated for over 8 hours, a suitable chair is essential in preventing the occurrence of back pain. Pair your office chair with a back cushion or pillow that provides good lumbar support and allow for adjustments that would promote proper posture. People tend to slouch forward when sitting in unsupported chairs and this can cause rounding of the lower back. The spine’s natural curvature is disrupted, leading to chronic low back pain.
2. Correct Height
A lot of desk workers either sit too far away from or too close to their desks. Ideally, you’d want your torso to be an arm’s length away from the monitor. Also, the top of your monitor should be around 2 to 3 inches above eye level, located straight in front of you. Your chair should also be at the correct height for you and your desk, with your forearms close to parallel to the floor while working with the keyboard and mouse.
3. Keep your Feet Lying Flat on the Floor
Make an effort to keep your foot planted on the floor and thighs parallel to the floor when you’re working in front of the desk. If you are unable to keep your feet planted flat on the ground, you can use a stool or place some books to use as a foot rest.
Keeping your feet planted and at least shoulder-width apart helps minimize any tension in your knees and ankles.
4. Take Breaks
Like any other muscle in your body, your back needs a break from time to time. Take regular breaks and get up every hour or so to walk around the office. You can also do something simple like shoulder rolls or getting up and walking around for a few minutes which can help reduce the pressure on the spinal discs and boost proper blood circulation in the body. Overall, when you move about and stretch on a regular basis throughout the day, it will help keep the muscles, joints, ligaments and tendons loose for so you’ll feel more relaxed and focused. Don’t forget to give your wrists and hands a break too, and maintain a neutral, comfortable position while using your mouse and typing.
5. Do Stretching Exercises
Something as simple as rolling your shoulders can help relieve the pressure on your back and also promote circulation.
6. Don’t Squint
If you’re squinting, that would mean that you are in an uncomfortable position and will end up straining your eyes, neck, and back, too much. Whether it’s because your screen is too small or improper ergonomics, you should check your posture and adjust it accordingly. Remember, your body should always be in an upright position.
Back pain can rule your life, both when at work and when you’re at home. Adopt these simple steps to minimize any minor work-related back pain but if you are facing constant and persistent back pain, you don’t have to face it alone or manage it on your own. Seek a professional’s help and go for a physiotherapy to find out what’s causing your back pain and what you can do about it. It will be beneficial for you to get the expertise from a physiotherapist and be guided on the appropriate treatment methods in improving back pain.