Ten Tips To Prevent Work-Related Back Pain
By Features Desk
Thursday, September 29, 2016.
If there’s one thing that appears to affect our health more than anything else at work, it’s back pain. We shouldn’t be surprised by that fact, as so many of us sit at a desk for hours-on-end on a daily basis. Think about it. Do you work a 9-5 office job like many of us? You’re sitting in the same place for six to eight hours a day, depending on how much you stay at your desk. That’s going to put some pressure on every area of your body, including your back.
However, as this has become such an important issue over the years, we’ve developed plenty of ways to deal with it. That’s why we’re able to come up with ten top tips to help you relieve this problem for good.
Learn Correct Seating Posture
There are a lot of things you can do to correct seating posture when you’re at work. Ultimately, your back needs to be resting firmly against the seat, but there’s more to it than that. As we’ll discover later, factors like where your keyboard is placed, how far the monitor is away from you and more can effect this. It’s a bit like putting together a puzzle. Only when you’ve completed it will you start to reap the benefits of reduced back pain.
Invest In An Ergonomic Chair
Or, get your bosses to invest in an ergonomic chair. They should be willing to listen to you if you’re suffering from back issues. But, you might be picky, and want to buy your own, luxury one. That’s totally up to you. An ergonomic chair is a chair that is built for this purpose. It serves to try and eliminate back pain in the way it’s created, offering support and more adjustments than usual.
Frequent Breaks Are Better Than Periodic, Long Ones
I know how much you want to get your work done but think about your health. It’s much better to get up from your desk and walk around every hour-or-so than take a long break later. This allows your spine to decompress and back pressure to be reduced. Think of all the pressure you’re putting on your back when you sit in the same place for six hours. It’s much easier to alleviate the symptoms when you’ve only been sitting down for thirty minutes.
Be Aware Of Trip Hazards
There you are, doing everything you can to manage your back pain symptoms. You’ve finally found a good solution, and then you take a trip. Suddenly, you land on your back, and the pain is worse than ever. There are two things to consider here. Firstly...watch where you’re going! Secondly, who’s at fault? If your business isn’t doing enough to protect your health, it’s cause for concern. Slips, trips and falls should ideally never occur in a business, because there shouldn’t be any hazards in the first place.
Use Your Chair Functions Properly!
Your chair has a whole host of functions, but you’d be amazed at how many people don’t use them properly. You might just find that a simple tilt forward or lowering your height is all that’s needed to relieve pressure on your back. Don’t just settle for the default settings. That’s not the point!
If You’re Learning Forward, You’re Doing Something Wrong
We’ve already mentioned that your back should be firmly against the seat. However, look around the office, and I’ll bet you’ll notice a trend. Many people like to lean forward out of their seat when they’re working. This is because they’re squinting to stare at a screen, and they’ll resort to leaning without even realising it. They aren’t providing their back with the support it needs, potentially leading to damage. Instead, it’s more preferable to move your monitor closer, or tilt your chair so it’s in a more agreeable position.
Keep Your Feet Firmly Planted On The Floor
Here’s another one that quickly turns into a trend in the office. People like to dangle their legs instead of planting them on the floor. Why is this bad? It prevents you from keeping your spine straight and keeping your shoulders at the right level. It’s even worse for people who decide to cross their legs on their chair. This can interrupt blood flow and overstretch pelvis muscles, so make sure you don’t sit cross-legged.
Get A Headset If You’re On The Phone A Lot
Everyone who has ever worked in an office has done this at some point or another. You know what I’m talking about; resting your phone in-between your head and your shoulder. It’s the easiest way to both carry out a conversation and type on your laptop at the same time. Unfortunately, this is horrendous for your back. If you’re going to be doing this on anything more than a rare basis, ask your employer for a headset. Otherwise, you’ll pay the price later on.
Inform Your Superiors Of Issues
You want to prevent work-related back pain? Then, you need to tell your employer or your managers that you’re suffering. It’s their duty to make sure that you can carry out your job without any issues. If they’re unwilling to help, you might have a reason to claim against them at some point in the future. But, if you don’t say anything, they’re not mind-readers. Speak your mind and make sure your condition is taken seriously. They should be willing to invest in equipment to assist.
Improve Your Core Strength Outside Of The Office
You can’t always prevent work-related back pain, even with all the strategies and equipment in the world. Sometimes, it’s just a symptom of what we do on a daily basis. But, by working on your core strength outside of the office, you can work to build those muscles up. Engage in something like pilates or yoga, and you might just find that it’s the perfect solution. It’s a good excuse to get your colleagues together outside of work, too!
Have you suffered from work-related back pain? Leave a comment.
(#1 - Flickr - PracticalCures.com)
(#2 - Pixabay)
(#3 - Pixabay)
(#4 - Pixabay)
(#5 - Flickr - yoga-back-pain-synergybyjasmine.com)