Tips-to-avoid-back-pain-at-work

In today's digital world, people tend to spend more than 10 hours a day in front of digital gadgets. We switch between TV, computers, smartphones and tablets in our professional and personal lives. Amidst the pandemic, our home has become the new workspace. We are accustomed to working long hours without any movement. Sitting at a desk all day can eventually lead to pain or discomfort in the neck and back.

A number of factors can cause back pain at work: inactivity, force and repetition. Exerting too much pressure on the back can cause injury. Maintaining bad posture all day in a chair without any adequate support can worsen the pain. Acting promptly to manage the symptoms and consulting physicians can cut down on the long-term effects.

Read on to know some tips to avoid back pain at workplace.

Add Comfort With Ergonomic Chairs

The ergonomic chair is no longer a luxury. It has become mandatory, requiring a small investment of time and money that pays well. Use a backrest that supports the curve of your lumbar spine. It's much simpler to correct ergonomics and minimise back pain than frequent doctor visits and therapies for debilitating pain conditions. An improved and more comfortable working space leads to better productivity and tension-free long working hours.

Check Your Seat And Desk

There are certain tips to be followed to prevent back pain. Check your seat and desk, and ensure that they are comfortable. Body postures also play a vital role in keeping your back healthy.

- Keep your knees a bit higher than your hips while seated.
- The chair's back should be set at an angle of 110 degrees, cradling the small of your back comfortably.
- Center your computer monitor in front of you about an arm's length away to avoid neck and eye strain.
- The monitor top should be about 2 to 3 inches above your eye level.

Putting your keyboard directly on the desk, just below the chest level, limits circulation and stresses the joints and nerves in the arms, shoulders, and wrists. This can cause numbness and pain in those areas as well as your back. Type at the right height.

Change Positions At Regular Intervals

Avoid being stationary while working. Set a reminder to leave your desk every 45-50 minutes for a short walk around the room.Our bodies need to move for blood to circulate through them. This ultimately reduces pain and stiffness.

Keep your body loose with a few quick movements:

- 3 big shoulder circles, moving the shoulders backward.
- 3 neck rolls from neck to shoulder; roll forward along the chest to the other shoulder.
- 2 large breaths to fill your lungs and then blow air forcefully out.
- 5 squats in front of your desk chair.

Rest Your Back After Prolonged Bending

Bending forward for a long time causes certain changes in your discs and ligaments. This lasts for a few minutes, during which the stability of your spine is reduced. During this period, the joints also become stiff temporarily. Your lower back might sustain a sudden injury after tissue changes if you tend to exert pressure on your back immediately afterward. Stand upright for a few minutes, allowing the spinal tissues to recover and reshape.

Over the years, office equipment suppliers have developed ergonomic accessories to improve workstations. Smaller individuals may benefit from a footrest when workstation desks are not adjustable, for example. When it comes to office equipment, enterprises should do whatever is reasonable to make workstations as healthy and ergonomic as possible.

Syona Roots is a leading ergonomic office chair manufacturer in India. We manufacture premium-quality products, considering the demands of the current office work environment. Our products are designed ergonomically with high-engineered polymers with flexible backrests, armrests, and hand rests to enhance the workplace environment. We ensure that the occupants work in a relaxed seating posture without hurting their neck and back. We deliver what is best for our customers.

Make the most out of your work time with comfortable chairs from Syona Roots!

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