If you are one of those people who suffer from back pain due to long hours of sitting at work, then you probably don’t enjoy a good quality of life. This is because back pain can affect your regular normal movements and make even the simplest tasks very hard. Your sleep too is disrupted and that affects your mental health.
Below is some advice you can follow to prevent back pain while working in the office.
Invest In A Good Chair
Though this may not seem to be the first thing you would like to do, your back will thank you later when you do. Look for the best chair for back support that can help you sit comfortably without hunching. Try to sit back in the chair in the way that your body weight is being supported by the back of the chair. Try to sit close enough to be able to reach the keyboard easily. If you need lower back support, you can tuck in a small cushion.
Elevate Your Computer Screen
Elevate your computer screen to a comfortable viewing height. You should not be looking down at your computer screen as that will make you hunch more and you will suffer from neck pain. You can add a pile of books under your laptop to raise it to a level wherein you can look at it comfortably.
Keep Your Screen Sideways To The Window
If you work with your back to a bright window, you will increase the visual eye strain from the glare. This is because the light coming in will create a glare-reflect on the screen. The same goes for working facing the window as then you will be staring right into the light and increase eye strain. If the windows don’t have shades or curtains, keep your screen perpendicular to the window. Cover any surface around that will reflect a glare. When you have less eye strain you are less likely to sit in awkward positions that will eventually hurt your back.
Give Support To Your Feet
When you are sitting for a long time, try to rest your feet flat on the ground or use foot support. By pulling your feet underneath the chair or letting them dangle, the pressure on your thighs and back is high. This restricts the blood flow to your lower legs and feet. This can cause numbness and even expose you to the risk of getting deep vein thrombosis.
Don’t Sit For Prolonged Hours
Put a reminder to ensure that you get up and move a little every 30 to 45 minutes. You can stand and stretch yourself and try to move for a minute or two. This will help to promote blood circulation in your body and relax the tensed muscles. You can even walk up and down the staircase at times if there is one near your office space. Take every opportunity you can to move as much as possible.
When you are sitting in a neutral pose and move around every now and then, the chances of getting back pain will be lessened.