Getting through a day at work can seem difficult while experiencing back pain, making it all the more important to prevent the onset of back pain in the workplace. To ensure your comfort and productivity, follow these 8 tips for preventing back pain at work:
1. Adjust Your Chair Height
Get The Right Fit
When choosing a chair, it’s important to ensure it offers the right support and fit for your body. The chair should have an adjustable height so your feet rest flat on the floor when sitting. The armrests should be adjustable and your arms should be able to rest on them in a comfortable position.
Things To Note
When seated, your thighs should be parallel to the ground and your hips should be slightly higher than your knees. Adjust the tilt of your chair for added comfort to ensure your pelvis and spine stay in the correct alignment. Backrests should fit the natural curve of your spine and give support from the base of your spine up to the neck.
2. Take Regular Breaks
Schedule Breaks
Take regular breaks of at least 20 minutes every few hours. Standing up, taking a short walk and stretching out your back throughout the day can help relieve pressure and tension that can lead to uncomfortable back pain.
Set A Timer
Set reminders on your phone or desk-side timer to remind yourself to take a break every few hours. It may seem counterintuitive, but taking a break from the work you’re focused on can actually help increase your productivity and wellbeing.
3. Limit Exertion
Know Your Limits
Being aware of your physical capabilities is important when it comes to preventing back pain. It’s important to take extra care when lifting heavy objects and to make sure you’re using proper techniques. Always ensure you’re using the correct methods and techniques when lifting heavy objects.
Get Help
If you’re unsure of how to lift something heavy, don’t be afraid to ask for help. It’s better to take the extra precaution of lifting with a partner than to risk causing back pain. Take a rest before returning to the task.
People Also Ask
What Causes Back Pain At Work?
Back pain at work can be caused by poor posture, extended sitting, lifting heavy objects, and a lack of physical activity.
How Can I Make Sitting At Work More Comfortable?
Adjusting your chair height and tilt, taking regular breaks, and using a lumbar cushion can help make sitting more comfortable.
What Can I Do To Relieve Back Pain At Work?
Take regular breaks, adjust your chair height and tilt, and practice proper lifting techniques if performing physical tasks. Additionally, stretching and light exercise before, during, and after work can help relieve back pain.
Is It Normal To Have Back Pain After Sitting At Work All Day?
Back pain is normal after sitting for long periods of time, however, it is still important to practice good posture and take regular breaks throughout the day.
Is Wearing Shoes While Working Important?
Yes, it is important to wear shoes while working to provide your feet and back with proper support. Wearing comfortable supportive shoes that are non-slip can significantly reduce your risk of back pain.
Final Words
Back pain at work is no joke; it can significantly reduce quality of life and cause immense discomfort. By following these tips and using proper techniques, you can reduce your risk of back pain while at work, ensuring your health and comfort in the workplace.