Lifestyle/ 4 ways for office workers to relieve back pain

Our body is designed to be active. Unfortunately, many people sit at their desks for long periods of time during workdays, which can cause back pain and other problems. By making some simple changes to your daily work, you can relieve back pain. After helping many customers who have backache problems due to sitting here for a long time, you can make changes in the workplace through some methods to prevent these problems.

Also read: Prevent your golf swing from causing back pain

Your sitting posture will directly affect your back feeling throughout the day. Keeping the back aligned properly can minimize pressure on the lower back. When sitting at the desk, keep your head upright on the lower spine for balance, rather than leaning forward. You want to keep your head and neck directly on your shoulders to maintain a good posture.

Place your feet firmly on the floor. If your chair is too high, consider installing a footstool. Avoid crossing your legs, as this can cause excessive muscle stretching, which can lead to discomfort and pain.

If you perform other tasks at work (such as lifting boxes), posture is also important. When lifting anything, be sure to bend your knees and lift with your legs. Bending over can put pressure on the lower back and can cause muscle tension and disc problems.

Even sitting at a desk in a good posture, sitting for a long time can cause discomfort. It can also stimulate any existing back problems such as sciatica. Working in an office requires you to sit for a long time, but it is important to take a break to get up and move around. Get up from your desk at least once an hour. This can be going to the bathroom, having a drink, or even doing some stretching exercises, as long as you have some exercise.

Pay attention to your body to determine when to rest. If you notice tightness in your back or shoulders, it's time to move around and stretch your muscles.

If you often walk around the office, choose comfortable shoes. For women, this means giving up high heels. High heels can negatively affect the alignment of the spine, thereby impairing your posture. Even if you sit for a long time, high heels will still affect your posture by changing the angle of your knees. Supportive shoes will improve your back comfort and help reduce the pain of standing for long periods of time.

A comfortable chair that supports your back can minimize pain during work. Adjust the height of the chair so that it is flush with the line of sight of the monitor. You don’t want to look up or down at the screen, because doing so will strain your neck, back, and shoulders. Adjust the tilt position of the chair to find a comfortable position. If the chair has a lumbar support system, adjust it so that it fits comfortably on your lower back. This will add more support to your back and help relieve any pain or discomfort.

If you don’t like sitting all day, you may want to consider a standing desk. There are many tables that can change from sitting to standing. The standing desk allows you to switch positions throughout the day.

Some simple changes to the way you work will help reduce back pain and muscle aches associated with poor posture. Remember to adjust your seat, walk around, stretch and wear suitable shoes to help you solve any back problems. If you find that your back is not relieved and you still suffer from back pain, please contact your local physical therapist to discuss treatment options.

Author: Noah Arenson is a physical therapy partner and certified physical therapist in Mesa, Arizona. Aronson received a master's degree in the physical therapy program at Northern Arizona University and has been practicing in Silicon Valley since 1997. Aronson was named the "Employee of the Year" at Mesa General Hospital in 1999.

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