Office work often requires sitting for long periods of time. Back pain is becoming more common. Sore muscles and back pain can happen because of your posture. Taking some care with how you sit, where you sit, and with your physical health means you can avoid issues later on down the line.
Start with adjusting the chair
First, make sure your chair is sturdy. An old chair may be flimsy and some chairs may be nice to look at but without back support. Next, make sure you are sitting straight in the chair. Your entire should be straight and against the back of the chair. An adjustable chair means that you can play around with the height and angle so that it suits your body. As you adjust, your feet should be fat on the ground and your knees should be level with your hips. If the chair reclines, try to get it between a 90 and 110 degree angle.
Use the table as a guide
Pay attention to the height of the table. You should be able to sit and have your elbows rest on the desk at a 90-degree angle. If the table is too high or too low, this will affect your posture and creates pain. You should not have to lean down or arch forward to type. Adjust the chair accordingly to create the right height or lift the desk up using bricks, lifter or even a small ottoman.
Consider the Computer
The computer’s height and position are important. If you reach your arm out, you should be able to touch the screen. It is best if the computer is at eye level to avoid neck pain. If it is too low, you can lift it on a couple of books. Keyboards should be flat against the desk If it is raised up, you could hurt your wrists or elbows.
The Impact of Poor Posture
Poor posture adds stress to different parts of your body: from muscles to joints and more. Repeated stress can cause chronic pain. If you hunch at your desk, it causes a lot of strain on your back, core and abdomen. This also affects your circulation, which causes stiffness. Over the years, hunching can make it hard to stand straight or exercise. The first step to correcting your posture is to be aware of it. Over time, you can avoid serious back pain.
Regular Stretching Is Important
Make sure to get up from your desk every hour, even just to stand and stretch for twenty seconds. Taking a short walk is good not just for your posture and back pain but also for your circulation and heart health. When you stand, try to stretch both your arms and your legs. Remember to breathe. Standing every hour is a great way to break up the monotony of the day and avoid stiffness.
Other Posture Techniques
When walking, make sure you are standing straight with your head balanced and relaxed shoulders. When sitting, adding a small pillow to support your lower back is a great way to relieve pressure. This supports the lumbar curve. You should be extremely careful lifting heavy items. If you have to lift something, make sure to use your legs. It is important to squat down and make sure to keep your back straight. Try to keep the item close to your chest and to make sure you stand straight up.
Adjusting your chair, posture and habits pays off. You will avoid back pain and increase your productivity. After all, happy employees are able to focus and produce higher quality work. Small adjustments today prevent long-term health issues and increase your quality of life.