How to Prevent Low Back Pain in the Office
|
|
How to Prevent Low Back Pain in the Office
HealthSource would like to present you with a limited time complimentary consultation, a $179.00 value. To Find the closest chiropractic office near you, go to http://HealthSourceChiro.com or call 1-888-977-6734 today.
Sitting on your bum all day may seem like a dream come true, but those who get the “privilege” of doing it know all to well the health risks involved with being glued to the seat of a chair for hours on end. Sitting down all day can place excess pressure on the spine and back muscles, and make you more prone to low back pain.
Practice Workspace Ergonomics to Prevent Back Pain
Sitting in the wrong type of office chair can be one of the primary reasons for low back pain in the workplace. An office chair should offer good low back support. So when you scoot your bottom all the way to the back of the chair, there should be a cushion that contours to the arch of your back. Your office chair should also have an armrest to take unnecessary pressure off your neck, and shoulders.
Adjust the height of your chair so that your desk is elbow height, and your computer screen is eyelevel. And when you sit in your office chair, maintain proper posture to minimize stress and strain on the back.
Sit with your rear touching the back of the chair, and your shoulders back. Avoid scooting your neck, slumping forward, or allowing your spine to curve in the “C” position.
Women are always encouraged to sit like ladies with their legs or ankles crossed. But if you goal is to prevent low back pain, sitting this way is not a good idea. Instead, keep your feet flat on the floor. If your feet won’t touch the floor, use a sturdy footstool.
Get up and step away from your desk every thirty minutes to walk around and stretch your back a bit to prevent stiffness from setting in. If your office provides you with a shabby office chair, you aren’t necessarily stuck with it. Talk to your supervisor to see if it’s okay for you to bring a chair that’s more appropriate. More often than not, your boss will allow it.
Take Care of Your Back at Home
Even though your goal is to prevent back pain in the office, true back pain management starts at home. So exercise regularly to strengthen the muscles in the abdominals and back. This will help support the spine and improve posture. Stretching should also be done on a regular basis to keep the spine pliable.
Eat plenty of foods that are rich in calcium, vitamin D, and magnesium for strong bones. This is especially important if you are older, as conditions such as osteoarthritis increase the risk of injuries to the spine.
Foods that are full of vitamin D include salmon, mackerel, cod liver oil, and fortified milk and juices. Dairy products are rich in calcium. And spinach and broccoli are rich in magnesium.
Sitting on your duff at work all day isn’t all it’s cracked up to be; it can cause strain on the back muscles, and damage the spine. But if you adhere to proper ergonomics and keep the trunk muscles conditioned, you can reduce the risk of back pain in the office.
Looking For More Information?
Make sure to explore other articles in the Health category or contact us to suggest a website or a service to review.
