From athletes to pregnant women to desk workers, many people suffer from constant or even intermittent back pain.  Some of this pain can be attributed to actual injuries or circumstances, such as a car accident or the act of carrying a baby.  However, most back pain is from everyday, commonplace activities like sitting at a desk for 9 hours.  It may sound absurd but sitting in the same basic position all day can do horrible things to your back.  usually a common contributor is poor posture and over-worked muscles. Thus, here are some tips for finding fast relief and prevention of future pain and/or work-related injury.

• Adjust your chair. Your back and posture will most benefit from a well-fitted ergonomic chair that properly supports your entire body, including your back to help you maintain good posture. It’s essential that you adjust your chair for your own self.  This includes lowering the chair so that your feet rest firmly on the ground. Then, adjust the back rest by raising or lowering it as necessary until your lower back is supported.  An easy substitute if you cannot get enough support or an ergonomic chair is to add portable lumbar support. Instead of sitting up totally straight or slouching too much, 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. Sitting for too long take a toll on every part of your body and just isn’t that healthy.  Thus, be intentional about standing up regularly to gently stretch all of you, including your back.  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. For best posture and support, your keyboard should sit about one to two inches above your lap, just below the height of your elbows. An adjustable keyboard tray allows fast and easy adjustment of your keyboard and mouse. Most keyboard trays also you to 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.