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Get Rid of Back pain at work!!!

Written By Admin on Tuesday, April 12, 2016 | 10:17:00 AM

The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress.
Most of us will have back pain at some point in our lives. Although painful, back pain isn’t serious in most cases. The pain generally lasts from a few days to a few weeks. It usually clears up after about six weeks.

Back pain at your desk

Sitting for long periods in front of a computer is storing up trouble. No matter how good your positioning, it is important to get up every so often. Health experts recommend breaking up sedentary time every 30 minutes for at least one to two minutes.
Workstation factors that can affect your back include:
  • seating posture
  • computer screen position
  • chair height
  • keyboard position
  • mouse position
  • desk equipment layout
If you work in an office and use a computer, you can improve your posture by sitting in the right position and arranging your desk correctly. If you’re not sure about your seating position and workstation, ask your manager to arrange a workplace assessment for you.

Adjusting your chair to avoid back pain

By law, workstation chairs must be stable. The standard office chair has five legs in a star shape.
The seat height must be adjustable, and the back rest must be adjustable in height and tilt. Ideally, the back rest should move independently of the seat to allow a comfortable position.
When you’re sitting, your thighs should be at right angles to your body or sloping slightly down.
If your chair is properly adjusted, your feet should be firmly on the floor, but if it’s more comfortable, use a footrest. The basic rule is to plant your feet on the floor and support your back.

MOST IMPORTANT – Take regular breaks

Don’t sit in the same position for long periods. Make sure you change your posture as often as is practicable.
Frequent short breaks are better for your back than fewer long ones. It gives the muscles a chance to relax while others take the strain. This can prevent you from becoming stiff and tense.
Most jobs provide opportunities to take a break from the screen, such as getting a drink, going for some fresh air, filing or photocopying.