Tips to prevent back pain at work


The vast majority of us spend our days in front of a computer. Today more people than ever suffer from back pain, so how can we prevent back pain at work?

What you should do:

– It is important that you review your position. Aligning your spine when sitting in front of your desk is critical. However, it is almost impossible to counteract this bad habit.

We end up adopting worse positions every day. As an option, you could set an alarm every hour to remind you that you are “feeling bad.” This way he could immediately review and correct any position potentially harmful to his back.

– The height at which your computer screen is located is important. This should be at eye level, one arm away and it should be in front of you, not sideways.

I’ve seen a lot of people talking all day on the phone while typing sideways on their computers. Something that aggravates back pain at work.

– Try to get an ergonomic chair.  This is a tool that, when used correctly, can help maximize back support and maintain good posture while sitting.

However, it is not enough to have ergonomic chairs, but it is also necessary to adjust the office chair to the proportions of the person’s body to improve comfort and reduce problems in his spine. This is possible with this type of office chairs.

– Try to keep your arms parallel and your wrists in a neutral position while working with the mouse or keyboard.  Keep the mouse as close as possible so you do not have to bend your back to reach it.

However, keeping your arms parallel can be a bit difficult, because at a certain time of the day your arms are tired, so you will support them at your desk.

If you spend a lot of time in front of a computer, you will soon have calluses on your elbows. Try to have a comfortable chair that allows you to support your arms from time to time.

Moreover, people have a tendency to sit in chairs without support, this makes them lean forward; causing you to shrug, then wonder why your shoulders and back hurt so much.

– After a while working, do you feel the need to raise your feet? Well you need a footrest. You can adjust it to the height of your seat and make sure that both feet are fully supported; Take breaks every so often.

But this could be counterproductive, since it would be adopting another less convenient position and end up very badly back.

– Get up every hour.

Do you remember the alarm?

Although when you are immersed in your work and commitments, I doubt very much that you pay attention to that alarm.

But you should try to get up every hour to walk around the office and stretch your body. Take a five minute break walking every hour, if possible.

Instead of using the nearest copier or shredder, go to the farthest one; better if it’s on a second floor.

This will allow you to lengthen the hip flexors, which can be shortened when you sit in a hip-bending position for a long time. This is the main cause of pain in the lower back.

– During the lunch hour, consider going for a walk or doing some other type of activity to stretch and relax your back. Another option at rest is to stand up and realign the body before sitting down.

When standing, gently squeeze the gluteus for 10 seconds. Keep the stomach tight and gently twist the shoulders back, and then let them relax.

These simple movements help contract and activate muscles that cannot work while sitting.

– Use an appropriate chair. When sitting in an office chair for a long period, the natural tendency for most people to be slouching in the chair, and this posture can overload the ligaments of the spine and force the discs and surrounding structures of the spine vertebral

Over time, incorrect sitting posture can damage the structures of the spine and contribute to or worsen back pain.

Remember, the thighs should remain parallel to the floor, the knees should be at the level of the hips with the shins perpendicular and both feet supported.

Your chair should be able to adjust to your height for better support. The base of your chair should be soft, but firm; this way it will not hurt your coccyx.

In addition, we recommend that the base move ergonomically with your hip, otherwise, it will remain rigid and will hurt.

– Try not to stay long with a forward head position for long periods. This will cause additional pressure on your spine.

Surprising though it may be, this poor posture adds 4.5kg per inch that puts your head forward, while later placing your head, more weight will add to your spine.

– Another simple advice, but effective.  If you have papers on your desk as you type, try attaching them with a paper clip near your computer screen. This way, you will not have to bend your neck to one side while writing.

Although we cannot avoid the normal wear and tear of our spine that accompanies aging, we can take into account these suggestions that will help you avoid back pain in the office.

In addition, having a healthy lifestyle is a good start to prevent this evil. Get a proper chair, combine with exercise, like walking or swimming; with specific exercises to keep the central muscles of the back and abdomen strong and flexible.


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