Tips for Office Workers to Avoid Back Pain

If you spend most of your workday in an office, sitting at a desk and staring at a computer monitor, you are setting yourself up for potential back problems. The human body was not designed to sit for hours on end. Therefore, it may be critical to speak with a skilled back doctor about helpful tips for office workers to avoid back pain.

Back pain is one of the most common causes of missed workdays and often results from the work environment. Fortunately, there are practices that can help you avoid back and neck pain resulting from this sedentary lifestyle.

Understanding the Impact of Using the Right Desk and Chair

An ergonomically designed desk and chair are among the best ways to ensure a worker sits correctly in their workspace. The chair should prove both comfortable and easy to adjust. Sit with feet flat on the floor, about 12 inches apart.

Avoid crossing the legs, as this position makes good posture more challenging. Ergonomic chairs provide lumbar support, but if such as chair is not available, use a small pillow or rolled-up towel to serve this purpose.

Computer Monitor Adjustment

Place the monitor so the bottom is at chin level. Most people leave their monitors too low, and thus slump to look at it. Workers should look straight at the monitor. Keep the torso roughly an arm’s length away from the monitor. Position the keyboard slightly below the elbows.

Why is it Important to Avoid Using Cellphones for Emails?

Composing and replying to emails is part of most office workers’ duties. The device on which these duties are performed can make a big difference when it comes to avoiding back and neck pain. Use the computer to send emails rather than a cell phone.

Craning the neck over the cell phone is a recipe for eventual neck pain and using the computer allows the worker to maintain better posture. In fact, it is better for the neck and back for people to use cell phones as little as possible.

That constant craning of the neck when using a cell phone for long conversations may eventually lead to neck pain issues. Using a headset or speakerphone are better options.

Move Around Regularly

Try to get up and move around regularly, even if it is just a quick walk around the office. Do this at least once every hour. When sitting, change positions frequently, including placement of the legs and feet. On breaks or during lunch, go outside and walk.

Perform basic neck and back exercises throughout the day without leaving the desk. These include back and shoulder stretches and neck and shoulder shrugs.  Stretch the fingers and wrists regularly for tension relief. These practices can help workers avoid complications from repetitive motions.

Outside of the office, maintain a healthy lifestyle. Exercise regularly and keep fit. Aerobic exercise, such as swimming, cycling, or just walking, is especially helpful. Consume a healthy diet and maintain a healthy weight. Do not smoke. The factors that keep a person in good shape outside of the office will aid them when they are at work.

Contact A Back-Pain Doctors for More Tips for Office Workers

If you have been suffering from back pain for more than a week with no relief, or if your back pain is severe, call and arrange an appointment. A back-pain doctor can perform a thorough examination to determine what is causing your pain.