How to Prevent Back Pain at Work

work chair

At least 80% of adults experience back pain at some point in their lives, and most of these incidences are work-related.
Back pain in all its forms can make working difficult. As a result, you may miss workdays if the pain becomes too unbearable. Can’t afford to miss work? Here are five of the best ways to prevent work-related back pain:

1. Practice proper posture

Finding a trusted massage chair shop in Los Angeles and other places may seem like the best solution to your back problem, but having proper posture is actually the best way to avoid pain. If you work in front of a computer all day, these small adjustments can make a big difference in your posture:

  • Keep your head up and avoid straining forward
  • Keep your mouse close to your body
  • Plant your feet flat on the floor
  • Maintain an upright position
  • Avoid slouching; try standing up or stretching when uncomfortable

2. Adjust your workspace

An excellent way to avoid bad posture is to make sure your workspace is in the proper position. Factors that you should consider are seating posture, computer screen position, chair height, keyboard and mouse position, and desk equipment layout. In general, everything should not be too far from your body, so you don’t need to reach over for something. Your desk and chair should also be of perfect height and position so that you don’t find yourself slouching or leaning forward.

3. Take breaks

Straining your back can lead to back pain if you don’t relieve the pressure from time to time. After an hour or two of continuous sitting, try walking around for a few minutes. If you can’t leave your desk, stretch your upper body while sitting down. You can do desk-based stretches such as the deep hip muscle stretch, lower spine stretch, long spinal stretch, and the hamstring stretch. Look for illustrations online so you can learn how to do it.

work chair

 

4. Choose a good work chair

Your work chair should be height-adjustable and offer lumbar support to avoid developing back pain. Moreover, it should be comfortable enough to sit on for extended periods. The seat cushions should be just right; not too soft and not too hard. Choose a swivel chair to avoid twisting your back to reach things around your desk.

 

5. Lift properly

If in any case, you need to lift something heavy at work, make sure you do it properly. If you can’t do it yourself, ask for help from other co-workers. But if you think you can lift it by yourself, take note of the following:

  • Make sure you have a sturdy grip on the object
  • Keep the object close to your body
  • Lift with your legs and not your back
  • Don’t twist when lifting
  • Set the object back down if you are fatigued
  • Put objects back down using your legs

Back pain can lead to other chronic problems that may affect your work performance. To avoid the development or exacerbation of work-related back pain, follow these useful tips. With a few simple changes, you’ll be surprised to know that they can affect your posture and comfort while at work.

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