{"id":968,"date":"2024-05-13T05:34:48","date_gmt":"2024-05-13T05:34:48","guid":{"rendered":"https:\/\/physiotherapylifeline.com\/?p=968"},"modified":"2024-06-26T09:18:00","modified_gmt":"2024-06-26T09:18:00","slug":"desk-job-dilemmahow-to-avoid-back-pain-at-work","status":"publish","type":"post","link":"https:\/\/physiotherapylifeline.com\/index.php\/2024\/05\/13\/desk-job-dilemmahow-to-avoid-back-pain-at-work\/","title":{"rendered":"Desk Job Dilemma:How to Avoid Back Pain at Work"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"968\" class=\"elementor elementor-968\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3634e35d elementor-section-content-middle elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3634e35d\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-11521493\" data-id=\"11521493\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5afabbcb elementor-widget elementor-widget-jkit_post_title\" data-id=\"5afabbcb\" data-element_type=\"widget\" data-widget_type=\"jkit_post_title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div  class=\"jeg-elementor-kit jkit-post-title jeg_module___69d306d69032e\" ><h1 class=\"post-title style-color \">Desk Job Dilemma:How to Avoid Back Pain at Work<\/h1><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2bef35ec elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2bef35ec\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-32825910\" data-id=\"32825910\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4bca1c90 elementor-widget elementor-widget-jkit_post_featured_image\" data-id=\"4bca1c90\" data-element_type=\"widget\" data-widget_type=\"jkit_post_featured_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div  class=\"jeg-elementor-kit jkit-post-featured-image jeg_module__1_69d306d693b4d\" ><div class=\"post-featured-image \"><img fetchpriority=\"high\" decoding=\"async\" width=\"810\" height=\"500\" src=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/Untitled-design-45.jpg\" class=\"attachment-full size-full wp-post-image\" alt=\"desk job dilemma\" srcset=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/Untitled-design-45.jpg 810w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/Untitled-design-45-300x185.jpg 300w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/05\/Untitled-design-45-768x474.jpg 768w\" sizes=\"(max-width: 810px) 100vw, 810px\" \/><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-24064b9b elementor-widget elementor-widget-text-editor\" data-id=\"24064b9b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 20-03-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p><span style=\"font-weight: 400;\">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&#8217;ve ever thought modern-day jobs would have backbreaking work?\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">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\u2019t make it any easier on the back. Back pain can make it impossible to focus on tasks and is a constant annoyance.<\/span><\/p><p><span style=\"font-weight: 400;\">In this article, let\u2019s look more into the desk-job dilemma and how to avoid back pain at work.\u00a0<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45e1ee73 elementor-widget elementor-widget-heading\" data-id=\"45e1ee73\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 20-03-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">How to avoid back pain at work<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1852231 elementor-widget elementor-widget-heading\" data-id=\"1852231\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Ergonomic Workspace<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0daaa3 elementor-widget elementor-widget-text-editor\" data-id=\"d0daaa3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">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.<\/span><\/p><p><span style=\"font-weight: 400;\">The screen should be placed at eye level and should be an arm\u2019s length away. Make sure the text size and brightness level are optimally adjusted and do not cause any eye strain.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e144a63 elementor-widget elementor-widget-heading\" data-id=\"e144a63\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Proper seating and posture \n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-46a3011 elementor-widget elementor-widget-text-editor\" data-id=\"46a3011\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">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.\u00a0\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">It is advised to avoid crossing legs, as it can lead to poor posture. Sit straight, and do not hunch or slouch.<\/span><\/p><p>Check out the <a href=\"https:\/\/physiotherapylifeline.com\/index.php\/2024\/05\/06\/importance-of-good-posture\/\">importance of Good Posture.<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ffe6848 elementor-widget elementor-widget-heading\" data-id=\"ffe6848\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Regular breaks and stretching<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95c3427 elementor-widget elementor-widget-text-editor\" data-id=\"95c3427\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be7c0d3 elementor-widget elementor-widget-heading\" data-id=\"be7c0d3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Work out often<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4860de1 elementor-widget elementor-widget-text-editor\" data-id=\"4860de1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">To naturally improve good posture, you have to regularly <a href=\"https:\/\/physiotherapylifeline.com\/index.php\/2024\/05\/08\/exercises-and-stretches-to-relieve-back-pain\/\">exercise your back<\/a>, 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.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">You can also try activities like swimming, yoga, running, or some sports to add variety and make your workouts enjoyable.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d8b06a elementor-widget elementor-widget-text-editor\" data-id=\"8d8b06a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">A healthy back is essential for productive work and ensuring it doesn&#8217;t get in the way when you\u2019re living your best life.\u00a0<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-366cd401\" data-id=\"366cd401\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3d60d4c6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3d60d4c6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-21b253ff\" data-id=\"21b253ff\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2e812433 elementor-widget elementor-widget-heading\" data-id=\"2e812433\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Recent Posts<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fb575e5 elementor-widget elementor-widget-jkit_post_list\" data-id=\"3fb575e5\" data-element_type=\"widget\" data-widget_type=\"jkit_post_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div  class=\"jeg-elementor-kit jkit-postlist layout-vertical post-element jkit-pagination-disable jeg_module__2_69d306d6992a3\"  data-id=\"jeg_module__2_69d306d6992a3\" 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class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/physiotherapylifeline.com\/index.php\/2024\/07\/22\/ergonomic-solutions-for-back-pain-choose-the-right-furniture\/\" >\n                    <img decoding=\"async\" width=\"300\" height=\"167\" src=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5525184-1-300x167.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"ergonomic furniture\" srcset=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5525184-1-300x167.jpg 300w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5525184-1-1024x569.jpg 1024w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5525184-1-768x427.jpg 768w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5525184-1-1536x853.jpg 1536w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5525184-1-2048x1138.jpg 2048w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">Ergonomic Solutions for Back Pain: Choosing the Right Furniture and Equipment.<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>July 22, 2024<\/span> <\/div><\/div>\n                <\/a>\n            <\/article><article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/physiotherapylifeline.com\/index.php\/2024\/07\/22\/tips-for-good-posture\/\" >\n                    <img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"185\" src=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992-300x185.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"good posture\" srcset=\"https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992-300x185.jpg 300w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992-768x474.jpg 768w, https:\/\/physiotherapylifeline.com\/wp-content\/uploads\/2024\/07\/5500992.jpg 808w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">Posture Perfect: Tips for Maintaining Good Posture in Daily Life<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path 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Even the demographic is surprising, with individuals in their 20s suffering from this ailment. Who would&#8217;ve ever thought modern-day jobs would have backbreaking work?\u00a0 It is obvious that most people with back pain [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":970,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,7],"tags":[21,30,28,29],"class_list":["post-968","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-pain-management-tips","tag-back-pain","tag-back-pain-relief","tag-desk-job","tag-desk-job-dilemma"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Desk Job Dilemma:How to Avoid Back Pain at Work<\/title>\n<meta name=\"description\" content=\"In this article, let\u2019s look more into the desk-job dilemma and how to avoid back pain at work. 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