Working long hours at your desk can be stressful and uncomfortable, but it doesn't have to lead to back pain. The good news is that with some simple changes, you can improve your posture and relieve some of the strain on your system.
Here are some simple tips for creating and maintaining a healthy working environment, without having to invest in expensive equipment.
Back pain is common, but you can prevent it with some simple changes to your daily routine.
It's important to understand that back pain can be caused by many things: bad posture, sitting too long, lifting heavy objects or not exercising enough are all factors that contribute to back pain.
However there are also some simple ways that you can improve your working posture and relieve tension on the muscles in your lower back area (where most people experience their pain).
Get an ergonomic chair
Ergonomic chairs can really help to relieve tension and improve your posture, helping you to avoid back pain and other issues.
How to find an ergonomic chair that will support your back:
● Make sure the chair is the right height – your knees should be at or slightly below the level of your hips and your feet flat on the floor.
● Check how far back in the seat you can lean – there should be some flexibility in the backrest tilt (sitting ramrod straight all the time is not good for your body).
● See if there is adequate lumbar support for your whole back – this can help keep pressure off sensitive nerves and prevent strain on the muscles around your spine.
● Ensure the armrests allow you to reach your keyboard without strain and help your shoulders to relax.
It's important to invest in a quality ergonomic chair, like these office chairs from FlexiSpot, as many of us spend the majority of our working hours sitting down.
Find a comfortable desk position
Finding a comfortable position at your desk might be as simple as being more conscious about your posture. It might involve investing in a more supportive desk chair. Or you might buy a standing desk to encourage you to keep your legs more active and take pressure off your back by standing up more often.
Here are some great tips for checking how comfortable and supportive your desk position is:
● Sit with your back straight and your feet flat on the floor. The most important thing is to ensure that you're not slouching in your chair, which can cause both neck and lower back pain.
● Keep arms at around a 90 degree angle to relieve tension in your shoulders and wrists.
● Keep wrists straight and relaxed on the desk surface.
Try to be more conscious about your posture as you work
Check your working posture using this handy checklist:
● Sit up (don't slouch!) and keep your back straight.
● Your head should be looking forward, with your eyes in line with the top of your computer screen.
● Your shoulders should be back and relaxed.
● Don't cross your legs or hunch over while typing on the keyboard as this puts strain on the spine.
● Avoid leaning against the back of the chair all the time as this causes additional pressure on muscles around hips/lower back area.
Keep your workspace neat and organised
Make sure that you have enough space to easily move around your workspace and get everything that you need.
A great tip is to organise your desk into zones, with easy access to the things you use most. This can help reduce strain in your shoulders and back as you twist and reach for things.
Do some deep stretches or yoga before and after work
Spend 10 minutes stretching your body both before and after work. This is especially important if you're feeling tense or move very little during the work day. Try some of these basic stretches:
● Neck rolls – tilt your head forward, then roll it around in circles as far as it will go without straining yourself. Repeat on the other side.
● Shoulder shrugs – raise both shoulders up to your ears, hold for a few seconds, then relax them down again slowly. Then repeat!
Get up from your desk every 30 minutes
The best way to avoid back pain is by maintaining proper posture and taking frequent breaks.
If you spend a lot of time sitting at your desk, try getting up every 30 minutes or so and doing some stretches or yoga. If you don't have the space for this in your office or want some fresh air, take a short walk.
Exercise at least 3 times per week
If you're like most people, your workday is spent sitting in front of a computer. This can cause back pain and other problems that can be alleviated by exercising regularly.
The American Heart Association recommends 30 minutes per day, five days a week, of moderate-intensity aerobic activity. For example, this might be a brisk walk. It's also a good idea to do some form of strength training two or three times per week.
Activities that can help improve your posture and relieve back pain include:
● Jogging outdoors (if weather permits);
● Swimming laps;
● Yoga classes;
● Hiking or long walks.
Use an ergonomic keyboard and mouse for computer use
One of the most important things you can do to prevent back pain and improve your posture is to use an ergonomically designed keyboard and mouse.
These devices are designed to reduce strain on your hands, wrists and back by reducing repetitive stress.
With these simple tips, you can improve your working posture and reduce back pain with minimal effort. It's easy to forget how much time we spend at a desk, so it's important to make sure that it's set up in a way that makes us feel comfortable and relaxed.
