Three Tips For Managing Back Pain In The Workplace
Posted on: 14 September 2016
Back pain is a common problem for many people and it can be very debilitating. When the back pain interferes with your work, it is time to make adjustments. Back pain is the second most common reason for missing work and can cost around $5 billion in health care expenses each year. Your body is not designed for a sedentary lifestyle. Unfortunately, two-thirds of office workers spend 6 or more hours a day sitting at their desk. This can create many types of pain including back pain. To help prevent back pain from occuring, here are some tips to help you manage your body better in the office.
Position Your Desk Supplies Properly
Constantly reaching for different supplies when you are working throughout the day can be a cause of back pain. As you go to reach for your mouse, stapler, or keyboard, your body is required to stretch in ways that may not be good for your spine and back. It can also force your spine to go against its natural curve when you reach forward. By placing the supplies you need closer to reach, you do not have to twist and bend as much. Your keyboard should sit directly in front of you with the mouse located right beside the keyboard.
Find the Right Office Chair
Your office chair plays a huge role in how your back feels. When sitting in an office chair for long periods of time in the same position, it can put major strain on your back. This is why it is so important to find a chair that offers you plenty of support. You want to find a chair that offers support for your lower back. The chair should be able to be adjusted to ensure you can tilt it slightly back. You also want to adjust the chair height so that your elbows remain at a 90 degree angle. Your computer screen should be at eye level. If not, you should adjust the chair until your eyes hit the center of the computer monitor.
Take a Break Every So Often
When you find yourself sitting for long hours, you need stretch your muscles. Stiff muscles eventually turn painful. Make sure you get up and stretch often when you plan on sitting for a while. Even if it for a few minutes, it will help take some of the pressure off your back and joints. You may also want to roll your shoulders to help regain movement and avoid stiffness from setting in. If you do have pain in between your shoulders that doesn't tend to fade away, you should speak to a chiropractor (like those at South Shore Wellness Center) about it.
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