People who work in offices are more likely to suffer from back pain, as a result of bad posture as well as a lack of movement throughout their typical working days.
Thus, employees should seek to optimize their workstation to prevent back pain: Office chairs should ideally have some lumbar support at the belly button level. One can also opt to put a pillow or a rolled up towel behind the back to achieve this effect. The height of the office chair should be adjusted so that the feet lie flat on the floor and the knees remain at a 90-degree angle to the floor. Moreover, one should ensure that the armrests are at a 90-degree angle.
Finally, one should keep the computer monitor at arm length as this will encourage the user to sit back, instead of leaning forward and cause chronic neck strain. In offices, it is also common practice that workers tuck their phone between their head and their shoulder to free up their hands while talking, thereby causing strain to their neck and shoulders. One should ideally use a headset or speakerphone for any telephone conversations lasting more than five minutes.
It is also important to take short breaks to move around, and alternate between siting and standing throughout the day and stretch your body for at least 60 seconds. Sitting for long periods of time can weaken the muscles in your back. Moreover, core muscles strengthening with exercise, such as yoga, pilates or sit-ups also naturally improve one’s posture and reduces back pain.
Medical information notice: This article provides general health information and does not replace an individual medical consultation, diagnosis or treatment.