Back pain is a common problem for people who work at a desk.
Many people have or will in the near future experience back pain while at work tolling away on their computers and phones. A new form of occupational hazard brought on called "the work desk" hazards of desk sitting has slowly shaped up over the years.
Here are some reasons why back pain is triggered. Pain of the spine particularly lower back pain is caused by poor posture, sitting for long periods of time, and repetitive movements.
Natural pain relief options will be discussed in this article.
There are a number of things you can do to prevent and relieve back pain.
Good posture is crucial when sitting for extended periods of time.
The position of your office chair should be the right height so that your feet are flat on the floor and your knees are bent at a 90-degree angle.
Use a supportive chair. Your chair should have a backrest that supports your lower back and armrests that allow you to rest your arms comfortably. Do not slouch but try to maintain good posture while in the seated position.
Adjust your computer screen.
Your computer screen should be at eye level so that you don't have to bend your neck to look at it.
Avoid sitting for long periods of time. If you must sit for long periods of time, get up and move around every 20-30 minutes.
Your monitor should be at eye level and your keyboard should be at a comfortable height.
Use a keyboard tray.
A keyboard tray can help to keep your wrists in a neutral position. Take breaks to give your hands, fingers, and wrists a break from typing for long periods of time.
Take frequent short moving breaks.
Get up and move around every 20-30 minutes. The act of getting up and moving around will help to keep your muscles from getting stiff and improve your circulation. Body movement will help stretch your muscles and avoid stiffness. Stretch your back and neck muscles regularly. This will help to improve flexibility and reduce pain.
Strengthen your core muscles.
Core muscles surround your stomach, hips and spine. Strong core muscles can help to support your spine and reduce back pain. You can strengthen your core muscles by doing exercises like sit-ups, crunches, planks, yoga, and Pilates.
Exercise regularly.
Exercise can help to strengthen your muscles and improve your flexibility which can help to prevent back pain. Exercise is known to increase your metabolism and burn fat.
Maintain a healthy weight.
Excess weight can put extra strain on your back and knees, so it's important to maintain a healthy weight.
Lose weight.
If you are overweight, any weight loss can help to reduce the stress on your back. The spine when in the sitting position takes on four times your body weight as pressure on the spine from a seated position. For example, you weigh 150 pounds and then you sit for long periods of time for your job the back will receive 600 pounds of pressure. Ouch!! That is a lot of pressure on the spine that easily creates lower back pain which can spread throughout the spine.
Quit smoking.
Everyone is aware of the dangers of smoking and continue to smoke. Here is a bit of information that is not widely known about smoking. Smoking can weaken your bones and muscles, which can make you more susceptible to back pain.
Get enough sleep.
A proper amount of rest does wonders for the mind and body. When you're well rested, your muscles are less likely to be sore and tight.
Use a standing adjustable desk.
A standing adjustable desk can help to reduce back pain by allowing you to alternate between sitting and standing throughout the day which will help with circulation, take the pressure off the spine as well as body movement throughout the day is helpful. The standing adjustable desk can easily be changed to a sitting desk for alternating between sitting and standing.
Adjustable standing desks can be found in many price ranges to affordable to very expensive. Depends on how complex of an adjustable desk you want and the features.
The benefits of standing up during the work day are many.
Productivity is measurably improved. People have reported that their focus and attention span is greatly improved. Mental fatigue is diminished which creates less need for caffeine to stay alert during the day, so grab some water to drink. Ergonomic adjustable desk users have also mentioned that their energy levels have improved.
According to a Washington Post article, standing desks in school classrooms increased student engagement and cognitive performance.
If you follow these tips, you can help to prevent back pain and keep your back happy.
See a doctor should your back pain start up suddenly whereas before you were pain free. If you have chronic back pain, see a doctor to rule out any underlying medical conditions.
Our motto on everything that we hear or read from any source is always do this: Question everything, analyze it, and always do your own research to reach your own conclusions to "Be In The Know" TM Breaie ®
Additional helpful resources:
https://www.startstanding.org/sitting-back-pain/
https://www.bspine.com/blog/tips-to-lose-weight-and-treat-back-pain
https://www.webmd.com/fitness-exercise/standing-desks-help-beat-inactivity
