Office jobs usually involve prolonged sitting, and this can lead to back pain. The body wasn’t designed for being stationary, and when you sit at a desk for most of your day, your spine compresses and muscles stiffen. Here are several tips for reducing back pain and enjoying a healthier workday.
Use the Correct Seating
Maintaining good spinal alignment is key to reducing back pain. The spine has a natural s-shaped curve, which helps distribute pressure more evenly among the vertebrae. Office workers who sit for much of the day easily suffer back problems if their sitting posture creates poor spinal alignment. One of the best things you can do to reduce strain on your back is to use a chair that has been adjusted to match your body. The most important elements of the chair for this purpose is the seat height and the backrest
When you sit, your knees should be slightly higher than the seat and your feet should comfortably rest flat on the floor. If your chair seat is too high, this posture will be impossible and will encourage you to hunch over and lean forward. If you don’t have access to an adjustable chair or the height of the desk prevents you from lowering the seat, use a footrest.
Angle the backrest at a 90-degree angle to the seat. If the chair does not have a lumbar support, purchase a lumbar cushion.
Adjust Your Monitor
The position of the computer monitor affects your posture, and if it is positioned poorly, your back can suffer. Position the monitor so that you can see words on the screen clearly while sitting normally, with your back against the chair back, in your chair. Make sure the top of the viewable area of the monitor is level with your eyes. Your monitor is positioned correctly when you can see it easily from an upright, proper sitting position and without having to turn your neck or back.
Stand and Stretch Every Hour
Sitting for long periods puts pressure on the vertebrae. At least once an hour, stand up at your workstation and do gentle stretches for your back. Helpful stretches include side stretches, reaching to the sky, and slowly bending to touch your toes. Remember to breathe through each stretch and do not use jerky movements
Don’t remain seated at your desk during breaks. Getting up to move around relieves stress on your back and helps keep the muscles from stiffening. It doesn’t matter where you walk or how fast you walk. All that matters is that you do get up and walk around whenever you can.
Companies that value their employees will take measures to ensure you have the correct seating and an ergonomic workstation. Don’t be afraid to request a new chair or a better workstation design if your current situation is causing back problems. A healthy employee is a more productive employee, and it is in a company’s best interest to provide a healthy work environment.