10 Ergonomic Tips To Beat Back Pain At The Office

Posted on Mar 11, 2009 | Comments 0

Back pain is a frustrating condition that many of us suffer from. Job characteristics are the main predictors of back pain.

It is mainly jobs that involve sitting or standing for longer hours that cause severe back pain.

Sitting forward or upright and not changing the position for longer hours can cause severe back pain.

An upright position with a 90-degree hip position is not healthy from the perspective of intervertebral disk.

The most important tip to reduce back pain is proper adjustment of your chair. You should adjust the proper seat height from the floor, depth from the front of the seat to the backrest, and proper lumbar support height.
Upward viewing angles cause discomfort in your back and neck, so adjust the monitor suitable to your eyesight and avoid twisting, reaching and forwarding.
Sit with your hip joints somewhat straight. For this, you can use forward-tilt office chairs.
Keep your head in a neutral position. Adjust the center of the monitor that is 15 degrees below your eye level. For this, use adjustable monitor for tilting and adjusting the height.
If the hip joints are not straightened, then you can also sit in a reclined position. This position is healthier when compared to sitting upright. Reclined position allows the back muscles to relax.
The seating chair should move around in the working environment.
Keep your feet flat on the floor or use a footrest.
Keep your forearms at a 90-degree angle. For this, you can use a wrist rest. Upper arms should be in a relaxed position and keep them as vertical as possible.
Take frequent breaks. For every hour, get up and move around for a few minutes.
Use back belts to get some relief from the back pain.

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