Tips for Back Pain
Tips for Avoiding & Relieving Back Pain
Back pain is a common problem, especially after a long day at work. And since most people work at a desk and in a sitting position, back problems can either develop for those lucky enough not to have experienced it before or worsen an already persistent problem. There are several possible work-related causes, but the main culprits are usually poor posture, standard equipment (versus ergonomic), and the resulting over-worked muscles. Here are some helpful tips to find fast relief and prevent future pain or injury.
- Adjust your chair. Your chair can be your best friend or your worst enemy. It’s essential that you take advantage of any adjustability to make it fit you as well as possible. Better yet, try an ergonomic chair that properly supports your body and helps you maintain good posture. First lower the chair until your feet sit firmly on the ground. Next, raise or lower the back rest until it best fits the curve of your spine. If your lower back still needs more support, try portable lumbar support. Also, recline the back of your chair back slightly to help you relax your muscles. Finally, lower your armrests to provide free elbow movement while typing.
- Stand up. It’s also important to stretch out. Thus, several times a day, stand up to stretch out your muscles so you can relieve the muscle tension caused while sitting. If you have lots of desk work and it’s hard to take these breaks, try standing up when returning phone calls or thinking through a problem. One of the best solutions, especially for people with a back injury, is an adjustable height ergonomic desk that raises your entire computer interface – keyboard, monitor and mouse – to let you sit or stand while working.
- Apply hot or cold compresses. Heat will relax tense muscles and increase blood flow to the area. Ice packs will numb the pain and reduce any swelling and inflammation. These treatments can be used about once an hour for a duration of 15 to 20 minutes.
- Move your keyboard. The best spot for your keyboard is about one to two inches above your lap, just below the height of your elbows. A great way to facilitate this position is with an adjustable keyboard tray which allows fast and easy adjustment of your keyboard and mouse. Most keyboard trays also let you tilt the keyboard slightly away from your body to tension and pressure in your shoulders and back.
Back pain and discomfort at work may be caused by poor posture, but adjusting your work space can help. A well-adjusted ergonomic chair will better support you body and encourage good posture. An adjustable height ergonomic desk will allow flexibility to sit and stand while still being productive at your computer. Upgrading your work station and correcting your posture can relieve and prevent back pain.