More and more employees nowadays choose to work from the comfort of an office. Although this type of job has the advantage of being pretty much without risks, there are certain health problems that you can develop due to one. If your tasks involve heavy computer usage, then your eyesight might be damaged in the long run. However, the number one most common affliction in this field is back pain.
What to Do
Although benefiting from traditional healthcare entails always being looked after from a medical point of view, at the end of the day you are the guardian of your own well-being. This is why staying safe on the job is your responsibility as well, not only that of your employer. But what dangers could someone who spends their day in an office face?
Statistics show that as much as 80% of the world’s pop
ulation has experienced or will experience this affliction at some point in their lives. Fortunately, there are some things you can do to preserve your health as well as possible under these circumstances. Here are four tips on how employees can overcome back pain issues.
1. Plenty of Short Breaks
When you’re sitting down all day long, the best option is to tak
e shorter breaks more often. In fact, the recommended amount should be a 5-minute pause for every hour you work. Just make sure that you are abiding by the working time regulations stipulated in your contract.
If you’re one to eat lunch at their desk daily instead of taking your one-hour break to go somewhere, then this becomes even more essential. Long breaks taken more seldom are detrimental in the long run, so make sure you’re allowing your spine the right amount of recovery.
2. At-Desk Exercises
Tensed muscles represent the number one cause of lumbar pain in the office. And the more time you spend at your desk, the worse it will feel over time. Fortunately, you don’t have to go out of your way to unwind. You can perform some simple exercises while maintaining a steady workflow.
Rocking your pelvis back and forth while tilting your hips is t
he easiest and most suitable mini-workout for this situation. This will loosen the area and alleviate some of the discomforts you’re feeling. However, for long-term benefits, you will need proper support. And speaking of which, the next thing you should request is…
3. Proper Furniture
Having a high-quality chair with proper lumbar sup
port and adjustable settings makes all the difference in the world when you spend at least eight hours a day seated at a desk. If you work from home, the situation becomes a bit easier for you. Simply save up some money and invest in proper furniture once you’ve raised enough.
4. Correct Posture
Last, but certainly not least, posture is a vital aspect of spine health. There are many factors which go into proper office ergonomics. Your chair should be adjusted at such a height so that the knees are at level with the hips or at least close by. Furthermore, you need to make sure that you’re keeping your wrists straight and below elbow level.
Additional lumbar support that maintains your natural curve is also important. This helps distribute your weight properly along the sitting bones, which will save you a lot of trouble in the future health-wise. And if you have a footrest available, make sure your feet are laying flat on it.
To prevent and even overcome back pain at the office, you first need to ration your breaks wisely. Taking shorter breaks more often is the best way to allow your body to relax and relieve some of the pent-up muscle tension. And if the discomfort persists, there are always small at-desk physical exercises you can do every now and then.
Maintaining a correct sitting posture should be on your mind always. By keeping your bones aligned correctly, your weight is distributed equally across, which i
n turn helps you stay healthy for longer. But to support the natural curve of your spine, additional lumbar cushioning is certainly a plus. This is where proper furniture comes into play.
Thank you Vincent from workbootcritic.com for providing us with tips on how to overcome back pain!