Tips for reducing Neck and Back Pain at Work
Back and neck pain can easily stop you from going about your typical day; it can limit your capabilities and movement. The factors causing this discomfort to varying, but the key reason behind it is how you hold yourself while moving, standing, and most importantly, sitting. While at work, you spend most of your time sitting. So, how do you avoid neck and back pain? In this article, we give you tips for reducing neck and back pains at work.
Master a good posture
Bad posture has a lot to do with neck and back pains. Practicing a good sitting posture goes a long way in reducing the risks of having neck or back pains. Being at work may entail having to sit long hours behind your screen. Therefore, you have to practice the following tips to improve your posture:
• Bent your legs at the knees at a 90-degree angle and your feet should be flat on the floor
• Your back should be in line with the back of your office chair
• Ensure your shoulders are straight
Reduce your phone usage
Phone or tablet users tend to bend their heads when sending or reading messages. Doing this over long periods leads to pain in the neck and back due to muscle constraint. This leads to joint or disc injuries. You may also experience a stiff neck; this is when you experience difficulty moving your neck. Stretching your head forward, backward, and sideways rectifies stiff neck. If it persists, you should seek proper medical care. Another effective way is by simply answering and sending your messages on the computer.
Also, see Is Text Neck The Cause of Your Pain?
Engage in simple exercises within the workplace
You may probably think this is outrageous, but it is possible. Walking is one of the exercises that have been underestimated. However, it is very effective in reducing the risk of having neck or back pains in the office. You can walk around the office at intervals of 30 minutes. This will reduce aching sensation or tightness that develops when one sits down for a long time. You can also stretch as an alternative form of exercise.
Adjust your office equipment
Customizing your office equipment to suit your health needs is necessary. This involves adjusting your monitor, chair, and keyboard positions. The keyboard should be close enough such that your elbows are angled at 90 degrees. The monitor should be directly in front of you and your chair should not be too high. Experts recommend that the chair should be 16-21 inches off the ground. You can also replace your chair with an ergonomic one. An ergonomic chair helps you maintain a good sitting posture and supports your back. It reduces neck and back pains by ensuring you do not strain.
Standing gives you break
Sitting on your office chair every day while at work is monotonous and tiresome. However, standing ensures that proper blood flow within your body occurs. Moreover, you reduce the risk of having back pain and injuries by more than half. Standing desks are available to encourage you in this healthy activity. Affordable desktop converters are also available.
Trying one or two of these tips will boost your productivity at work and reduce your chances of experiencing neck and back pain.
If you are still experiencing back pain without relief, call us at 888-409-8006. Our top spine specialists are here to help!