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8 Ways To Avoid Back Pain At The Workplace

Posted On: Dec 23, 2019

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If your work involves you spending a major part of your day slouched over your computer in a chair, or hectic movements and lifting loads, you’re probably familiar with the sensation of back pain and other spine-related problems. Here are some tips to avoid this painful condition:

  • Walk Around: Get up, stretch and walk for about a minute or two regularly, preferably every half hour or so. Even minimal movement, like walking to get water or to go to the rest room, helps promote blood flow.
  • Lift Properly: While lifting heavy objects ensure you are in a stable position, lift from hip level, keep your back as straight as possible and avoid twisting your back.
  • Sit Correctly: Pick a chair which offers good lumbar support, and which allows your thighs to slightly angle down while allowing you to place your feet flat on the ground.
  • Heads Up: Align your head and neck straight above your shoulders and avoid straining forward. Adjust your monitor so the top is approximately at the level of your chin.
  • Proper Standing Posture: While standing, keep your head in line with your shoulders and ankles. Distribute your weight evenly on both your feet.
  • Don’t cross your legs: Cross-legged posture makes it difficult to keep your spine straight and interrupts the blood flow in your legs, which may result in varicose veins.
  • Focus on breathing: Breathe deeply and focus on engaging your core abdominal muscles by drawing your abdomen towards your spine.
  • Adequate Armrest: Ensure your upper arms are parallel to your spine and rest your elbows at a 90 degree angle to take the strain off your neck and shoulders.

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