How You Can Prevent Back-Related Pains At Work

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Causes of Back Pains

A considerable percentage of workers in America have to work on a computer all day. This means they have to be seated for the better part of each day as it is an integral part of the description of their jobs. Having to assume that sitting position all day eventually has its effect on the back. Even though back pain as a result of sitting may begin as a minor problem, it may soon develop into a full blown issue leading to other problems in several other areas of life.

Even though back pain as a result of sitting may begin as a minor problem, it may soon develop into a full-blown issue leading to other problems in several other areas of life.

According to a chiropractor, Bradford Butler, the length of a back related problem directly increases the level of damage it causes and it also increases the period of time it will heal. Butler who is also the author of a book on pain relief for the back added that the best action is to expressly prevent these back related problems from occurring in the first place

Prevention Tips

Butler went ahead to recommend some ways by which people whose job requirement includes sitting for a long period can prevent back related pains.

The first thing is for them to watch the way they sit. According to him, a lot of people maintain a sitting position that puts pressure on the back, shoulder and their necks simply because they refuse to work in a position that is correct ergonomically.

A lot of people maintain a sitting position that puts pressure on the back, shoulder and their necks simply because they refuse to work in a position that is correct ergonomically.
To achieve the most effective sitting position, he advises them to sit in such a way that the body isn’t more than arm’s length away from the mouse and the computer system. He added that they should not lean their neck or head forward. Also, the position they assume should be one that makes it possible for them to have the mouse comfortably within their reach with their elbows placed at the exact height at which they place their mouse pad.  While assuming this position, the monitor should be kept at two or three inches above the eye level.

Another thing is to choose an appropriate chair. For this purpose, a chair that has lumbar support is the ideal choice but if it doesn’t have one, Butler suggests placing a pillow behind the lower part of the spine.

He added that the chairs that can be tilted backward also removes the pressure from the lower spine and in turn help to prevent any form of back related pain. However, if a person already has a pain in the back, Butler recommends keeping ice between your back and lumbar support for about twenty minutes as that would help reduce inflammation.

Also, you should avoid cradling your mobile phone. Butler advises these workers not to pin the phone between the ear and shoulder whenever you want to type and keep talking. According to him, there is an intense strain that comes from when you hold your phone in that manner for an extended number of minutes. That can, in turn, affect your posture in the long run while also increasing your neck and back pain.

The next thing he suggests is that you should take breaks in between your work. For instance, for every hour when you stay in that position, take five minutes break.

You can use the period to stretch or go on a walk or doing any other thing that doesn’t require you sitting in front of a computer and gives your body the time to escape from sitting down for too long.

Also, try to reduce your baggage. If you are a person who carries heavy briefcase or bag to work, then consider reducing that weight. Butler noted that if your bag weights above 10% of the total weight of your body, such weight is straining your back. Thus, he suggests reducing the load or even getting a separate bag. Try to get a bag that comes with a long strap as using that kind of bag tends to help lessen the diagonal load your back has to bear.

Importance Of Prevention

Butler highlighted the importance of understanding that the human spine was made in such a way that it ought to move regularly. Sitting down for the better part of the day is doing the exact opposite of activities that can help the spine remain healthy.

It is important to prevent back pain. Since a lot of people have started taking preventive measures in other aspects of their lives, they just need to imbibe new habits and thinking patterns for this prevention.

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