Although office workers sit all day in front of the computer, there is still a risk of experiencing pain or injury. In fact, between 2016 and 2017, approximately 8.9 million days were lost to work-related musculoskeletal problems. Of those absences, approximately 38% were due to pain or injury to the back.
A lot of adults suffer from back pain due to bad posture or having an improper workstation. To address this problem, many experts are offering back pain treatment in Long Beach, California and across the United States. Whether it is a dull ache or a sharp pain, here are some changes you can do to prevent any back problems at work:
Take Frequent Breaks
A huge part of the problem revolves around being sedentary: humans are not meant to sit down for several hours at a time. That is why, after staying in the same uncomfortable position for the entire day, your body may feel tense and stiff.
If you want to prevent any issue from arising, you need to inject a little movement into your daily routine. It will be beneficial for your back and your overall well-being to have short and frequent breaks in between tasks.
This will give your muscles of your torso a chance to relax while giving you a chance to stretch your legs. Experts recommend that people stand up and walk around every 50 to 90 minutes. You do not have to exert strenuous physical activity throughout the day. Simple tasks such as filling your reusable water bottle, grabbing a snack at the pantry, and personally handling filing and photocopying of documents can warm up your muscles and prevent any straining that may cause discomfort.
You should also go out and get some fresh air during meal breaks so that you can get ample physical activity throughout the day.
Improve Your Posture
A lot of people have a bad posture, especially when they are in front of a computer. They slump and lean towards in a way that is not only uncomfortable but also really bad for your spine.
It is a habit that you can change by making modifications around your workstation. First, adjust your chair. It should not be too low nor too high; it should be at the height that will allow you to use the keyboards with your wrists and forearms straight. Next, raise your computer screen at eye level. You should look straight rather than up or down. If the screen is too high or too low, you are likely to bend your neck.
In addition, keep both feet firmly on the ground and check that your back is straight whenever you are seated.
Exercise Regularly
The U.S. Centers for Disease Control and Prevention says that adults need two types of physical activity each week: aerobic and muscle strengthening. You have to do at least 150 minutes of exercise a week to reap its health benefits.
When you are already in pain or tired from a day of work, it is very difficult to pull yourself from the couch and get moving. However, it is one way of preventing you from experiencing any lasting or recurring body discomfort. Moreover, you may find that exercise will actually lessen the pain as it stretches and strengthens your muscles and bones.
The most important thing you need to keep in mind to prevent any pain or injury from occurring is to listen to your body. When you are tired, take a break. When you are in pain, seek medical attention.
