If you work in an office and use a computer, chances are that you’ll be experiencing some back pain at the end of the day. It is possible that the office is one of the main reasons of your back woe, since you are nearly inactive for eight hours a day, five days a week without regular stretch breaks.
Consequences of back pain are very clear. They result in a lot of discomfort and distress. In fact, there are many types of desks, chairs and other gadgets specially designed to prevent or reduce back injury for people who spend a great deal of time to sit in one place. However, you can get your back pain relief simply by setting up existing desks and chairs correctly and thinking about your proper postures.
Some quick tips are listed here to help people keep their backs aligned at desk.
1. Support your back
A correctly adjusted chair will reduce the strain on your back. You should choose one that is easily adjustable so that you can change the height, tilt and back position. Your knees should be put at the same level with your hips (or even lower than your hips).
An adjustable chair can help you change the height, tilt and back position easily.
2. Adjust your postures
• Don’t hunch over the desk or keyboard, focus on aligning your head and neck right above your shoulders.
• Don’t cross your legs. This position could cause a buildup of pressure in your legs, affect circulation and twist the back.
• Rest your feet on floor. Your feet should be flat on the floor at a level that’s comfortable.
• Sit at a 135-degree angle. Compression of the discs in your spine can be reduced effectively thanks to this position, so you should remember to lean back slightly every now and then.
You may use a footrest to be more comfortable.
3. Place your computer’s peripherals in the proper positions
• Computer screen: It should be directly in front of you and about an arm’s length away. The top of the screen should be at eye level.
• Keyboard and mouse: Put the keyboard straight ahead, and keep the keyboard and mouse within easy reach. Keep shoulders relaxed and wrists straight when typing.
Ideally, the mouse should be placed right next to your keyboard so you don’t overreach or twist your shoulder, arm, or wrist when clicking.
4. Get up
Getting up is the easiest way to release your back pain. Walk around at least once an hour. You can go to a colleague’s desk instead of sending an email or just do some shoulder rolls to reduce pressure on spinal disks and boost circulation.
Getting up or doing some exercises is the easiest way to release your back pain
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