Desk Job Dilemma:How to Avoid Back Pain at Work
In recent years, the number of people complaining about back pain has skyrocketed. Even the demographic is surprising, with individuals in their 20s suffering from this ailment. Who would’ve ever thought modern-day jobs would have backbreaking work?
It is obvious that most people with back pain have a desk job where they are required to sit in front of screens the entire day. Our lousy posture doesn’t make it any easier on the back. Back pain can make it impossible to focus on tasks and is a constant annoyance.
In this article, let’s look more into the desk-job dilemma and how to avoid back pain at work.
How to avoid back pain at work
Ergonomic Workspace
Ergonomics have a significant impact on preventing and reducing back pain. You should customise your desk and chair height and position your computer, keyboard, and phone in such a way that there is no strain while working on the system or reaching out to anything on the desk.
The screen should be placed at eye level and should be an arm’s length away. Make sure the text size and brightness level are optimally adjusted and do not cause any eye strain.
Your keyboard and mouse should be placed such that you can use them with your arms falling on the sides at a comfortable 90-degree angle.
Proper seating and posture
Your posture and the way you sit play a major role in your back pain issues, and once you fix this, you will gradually start to feel better. Choose a quality chair with good lumbar support, and make sure to sit all the way back on the chair and ensure your feet are flat on the floor.
It is advised to avoid crossing legs, as it can lead to poor posture. Sit straight, and do not hunch or slouch.
Check out the importance of Good Posture.
Regular breaks and stretching
However perfect your posture and sitting ergonomics are, it is crucial for your back posture that you take regular breaks and actually move. It is recommended to get up and move from your desk at least once every hour. If you have the time, you can even incorporate stretches or short walks into your routine.
In general, movement and stretching throughout the day will help keep the joints, ligaments, muscles, and tendons loose, which in turn promotes an overall feeling of comfort, relaxation, and the ability to focus productively.
Work out often
To naturally improve good posture, you have to regularly exercise your back, spine, and core. The back and core muscles are the ones that support your spine. Some popular exercises for your core muscles are planks, sit-ups, and crunches.
You can also try activities like swimming, yoga, running, or some sports to add variety and make your workouts enjoyable.
Back pain is an issue almost everyone with a desk job experiences at one point or another, and simple yet effective strategies like proper ergonomics, posture, and stretching go a long way in significantly reducing your back pain.
A healthy back is essential for productive work and ensuring it doesn’t get in the way when you’re living your best life.
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