Back pain is one of the most common ailments faced by people across the globe. It’s estimated that 16% of the Australian population have back problems but that 90% of them will experience it at some point during their life.
There are many reasons why you can experience back pain. Perhaps the most common is incorrect posture while sitting for long periods at a computer. Of course, there are other reasons, such as inflammation, infection, trauma, and even holding a phone between your ear and shoulder for long periods.
All of these lead to dull aches which can result in more severe back pain. In many cases, an episode of spinal pain is triggered by a specific event, such as lifting incorrectly or twisting. But, the reality is that the issue has been building for a while.
If you’re suffering from back pain that won’t go away you’re going to need to see a doctor. If necessary, they’ll refer you to a great spine surgeon who can advise you regarding your options. They will help you to beat the pain and enjoy life again.
Before you take that step, it’s worth trying the following 5 steps to eliminate spinal pain at work.
- Look At your Desk
Your screen should be at eye level, your chair should have lumbar support. It is important to sit with your back to the back of the chair and have your feet flat on the floor. At the same time, your forearms should be parallel to the floor and level with your keyboard.
If you’re experiencing spinal pain it’s highly likely at least one of these elements is wrong and needs changing.
- Check Your Posture
It’s not just about sitting properly at your desk, something that can be difficult to maintain. You also need to consider your posture when you move around the office. It’s important to keep your head up, shoulders back, and your body relaxed.
Think about your posture throughout the day, it will help you to improve it.
- Consider A Standing Desk
Standing desks are becoming increasingly popular for good reason. They encourage you to adopt better posture and they reduce the pressure on your spine. Of course, you do still need to have your arms level with your desk and the monitor in the right position.
The best thing about standing desks is that you can change between standing and sitting throughout the day, getting the best of both worlds.
- Move Often
One of the worst things you can do is stay seated at your desk for long periods. It’s a good idea to get up at least once every hour and do some stretching exercises. This will help to reduce tension in your back and reduce the likelihood of back pain.
- Lift Properly
Finally, if your job involves lifting things from the floor, regardless of how light or heavy they are, you should make sure you use the proper procedure. That means keeping your back straight and bending your knees while lifting with your legs