How to deal with work-related back pain

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Do you feel fatigued, stressed and cranky at the end of the day? Chances are that you are reading this slouched over your desk with your legs crossed or on your way back home after a long week. Most of us spend approximately 8 to 9 hours on our office desks, as a result of which the probability of developing back and neck pain is high. Here are a few tips to avoid back pain.

For a pain-free posture:

  • Keep monitor height in line with your eye level
  • Sit at least one and a half foot away from your computer screen
  • Place your arms on the armrest and vertical from the shoulders
  • Thighs and legs should make a 90 degrees angle
  • Feet should be resting on a flat surface.

Fix the things on your desk

Place the keyboard and mouse close to your hands and arms.

Take short breaks

Getting up at least once an hour for three to five minutes reduces pressure on spinal disks and boosts circulation. Try this out and notice the difference. You will guaranteed feel less stressed.

Stretch your shoulders

If you have lots of work on your plate, and getting up after every hour is not possible, don’t worry. You can stretch your shoulders while sitting on the desk.

Don’t put your phone between the ears and neck

Pinning the phone between your shoulder and ear while you multitask is a natural move but it can result in neck pain. Use earphones or turn on the speaker of your phone during lengthy conversations.

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