Back pain is a common problem, especially in the workplace. To prevent discomfort and promote a healthy back, here are some tips and strategies that can be used at work.
Ergonomics at work
One of the most important factors contributing to back pain is workplace ergonomics. To ensure that the working posture is correct, the following aspects should be considered:
- The chair should have good back support and be height adjustable to allow for a comfortable sitting position.
- The keyboard and mouse should be positioned at a height that allows comfortable and ergonomic typing.
- The monitor should be at eye level and about 50 to 70 inches from the face.
Movement and breaks
In addition to adapting the workstation, integrating movement and breaks into the workday is critical. Here are some suggestions:
- Take regular short breaks: about every 30 minutes, take a short break to relieve back strain. Take the opportunity to take your eyes off the screen, stretch or take a short walk break.
- Stretching exercises: Simple stretches that can be done at work will help relieve tension and maintain flexibility.
- Lunch breaks: use your lunch break to take a walk, get some fresh air and stretch your legs. This promotes circulation and helps relieve back strain.
Sit-stand workstations
An innovative way to reduce back pain is to use sit-stand workstations, also known as "standing desks." With such a workstation, workers can alternate between sitting and standing to reduce back strain. Stand-sit workstations allow for regular changes in working posture, thereby reducing the strain on the back.
When standing, however, make sure feet are about hip-width apart and body weight is evenly distributed on both legs. Here are some benefits of a standing desk:
- Reduces stress on the spine as weight is more evenly distributed.
- Improves circulation and reduces the risk of cardiovascular disease.
- Promotes better posture and reduces the risk of neck and shoulder pain.
It is important to note, however, that standing alone is not enough to prevent back pain. The combination of regular alternations between sitting, standing and purposeful breaks are most effective.
Correct lifting and carrying
Heavy objects are part of many people's everyday work. It is therefore important to master the correct technique when lifting and carrying to prevent back pain:
- When lifting, squat down and use your legs to lift the object instead of straining your back.
- Keep heavy objects as close to the body as possible to reduce strain on the back.
- Avoid abrupt twisting movements, especially when carrying heavy objects. Here, the key is to rotate the entire body to minimize the risk of back injury.
Healthy lifestyle
A healthy lifestyle goes a long way in preventing back pain. Here are some recommendations that can be implemented outside of the workplace:
- Regular physical activity: sports and exercise help strengthen muscles and https://10inprogress.com/best-posture-correctors/ maintain spinal mobility. Exercises such as yoga, Pilates or swimming are particularly back-friendly
- Healthy diet: A balanced diet supports general well-being and contributes to the health of the musculoskeletal system.
- Stress management: Stress can lead to tension and back pain. Stress management methods such as meditation, relaxation techniques or good time management can help improve well-being at work.
