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10 Tips to Prevent Back Pain at Work



Our backs are treated highly inappropriately as we move around doing everyday tasks, as well as during work. This can become highly problematic and can result in increased back pain, which is severe to such an extent that you would have to seek active treatment for it.

Much of the back pain occurs because of our repetitive and improper movements, as well as a bad posture while we work. Even while individuals are not doing actual physical work, the way they sit at their workstation and work around the clock also makes a huge difference. Therefore, if you want to know the preventative measures, then you should read the following 10 tips:

 1.      The setting of the Desk: The environment, in which you work for long periods of time, is highly essential. If you are not sitting in the right posture in front of the computer, then your back will give you a lot of trouble. Arrange your desk properly, so that you do not have to stretch a lot.

 2.      The setting of the Chair: Your chair should be stable, and provide adequate support for your back. A standard office chair should have five legs, arranged in a star shape. The height of the seat should be adjustable. Furthermore, the back support should also be adjustable. While you are sitting, you need to ensure that your thighs are placed in the right angle to your body. Ideally, your feet should rest the floor; otherwise, you would not have the right support for your body. To make it more comfortable, you can use a footrest for yourself. This provides further support for the back.

 3.      Uncross your legs: While you are sitting, it is important that you do not cross your legs. When your legs are crossed, then your shoulders and spine will not be straight and squared. This overstretches the muscle, especially around the pelvis. This increases the risk of varicose veins since the blood flow gets restricted. Therefore, relax while you work.

 4.      Body Posture: How you arrange yourself around your work environment is also important. Your office may have the right workstation setup for you, but you need to follow some rules, as well. You should not hunch over the computer for long periods. Keep your back straight. Do not strain forward; this puts pressure on your shoulders and back. You should align your head and neck above your shoulders. If you have a desktop station, you should make sure that your mouse is near you, so that you do not have to stretch yourself.

 5.      Give your Body a Break: Experts have agreed upon this fact that you need to give your body frequent breaks while you are working. If you keep on working for a huge amount of time, your muscles will tighten up and you may develop a dull ache in your muscles. Move around in your chair, or perhaps stand up and go for a break. If you think that you will forget it, keep a reminder on your phone to constantly remind you after every hour to take a break.

 6.      Do not ignore the pain: There are times when you are overworked and you may develop problems in your back muscles. However, the problem with many people is that until the pain becomes severe, treatment is not sought. Sometimes, even adequate rest is not even taken. As they say, prevention is better than cure, you should never ignore the pain. It is the body’s way of telling you that it has reached beyond its endurance point. So, if you maintain your strength, simply take some rest. Take a day off. Relax the entire day.

 7.      Have an Exercise Routine: It is important that you have some form of exercise to relax your muscles and loosen them up. Exercise also helps with better coordination. You may also indulge in yoga, which relieves the tension in your muscles. If you breathe from your belly, for example,  it can draw your navel towards the spine, supporting the upper body and providing strength to your core muscles, thereby providing you more strength to sustain you longer hours.

 8.      Reduce Hazards in your environment: Avoid having anything in your workspace, which may lead you to a trip if you are in a hurry. In fact, if you are a woman, try to wear low-heeled shoes, since they will help in better body posture, as well as provide adequate support to your back. If you fall, then back would be one of the top parts of your body, which would be greatly affected.

 9.      Change Repetitive Tasks: Repetitive tasks take a great toll on your body. If your job requires you to talk on the phone most of the day, you should use a headset at regular intervals. If your work requires a lot of typing, for example, then you should take breaks between such tasks.

 10.  Stress: This is the emotional side of your work experience, which can also increase the tension levels in your body, leading to back pain. Stress tends to create muscle tension, which may also lead to muscle spasms, making you even more vulnerable to muscle injury. Therefore, try to minimize the stress in your life. You can use positive coping mechanisms, such as breathing deeply or taking out your anger and frustration with a friend.

Address these concerns in your work environment, and you may be on the road to preventing back pain in your body.