Tips to Avoid Back Pain at Workplace
In today’s fast-growing economy, most of us spend more than half of our entire day at our respective jobs. But do you realize that long working hours and stress are not only affecting your physical but mental health as well? Sitting on a chair in front of a computer for almost eight hours, five days a week can take a toll on your spine, causing back pain.
Lower back pain has become an increasing problem for office workers of all ages. Here are five effective and simple ways to prevent painful back pain while at work.
- Set up your desk:
Hunching over a computer for long hours is one of the major reasons of back pain. The first thing you must do to reduce the muscle strain is to correct your working posture. Position your keyboard and mouse in a way that allows your elbows to approximately bend at an angle of 900.
Make sure that your keyboard and mouse are shoulder-distance apart and within your reach. Also, position your monitor/laptop screen at an ideal height and distance so that you don’t have to slump down to work.
- Adjust office chair:
An incorrect sitting position can strain the spinal ligaments and cause prolonged back pain. Avoid slouching down on your chair and make sure your chair is close enough to your desk so that you are an arm-length away from the monitor. Adjust the height of your chair according to your physical proportion to ensure that your feet are touching the floor and there is a little space between the back of your knees and edge of the chair. Invest in an ergonomic office chair that provides good lumbar support.
- Keep yourself hydrated:
Beside awkward working postures and overstretched muscles, dehydration is another culprit behind back pain and stiffness of muscles in your back.
Water helps in replenishing every cell in your body and prevents shrinking of muscles. Drink small amounts of water at regular intervals throughout the day. Also cut down on coffee and other caffeinated drinks as they increase the risk of dehydration.
- Take a break:
No matter how comfortable your chair is, or how correct your posture is, sitting in one static position for hours will weaken your back muscles, leading to back pain. It is very important to get up from your chair, walk around and stay active. Taking frequent breaks from your desk work will not only reduce pressure on your spine but also refresh your mind. You can also try some simple stretch exercise to improve your blood circulation and relieve the strain in your muscles.
- Avoid working on cell phone:
Most people have a bad habit of checking their cell phones every now and then. Some may even try to multitask on their phones while they work on their computers simultaneously. This unhealthy practice prompts you to tilt your head and causes strain in your neck. So instead of using cell phones or tablets, work on the computer and make sure it is arranged ergonomically.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.