Desk Job Killing Back? Prevent Backache At Work

Many jobs involve sitting in front of a computer for hours in awkward postures. Moving as much as possible is necessary to prevent backache.

Sitting in the same place for hours every day can be taxing on your back. Unfortunately, that’s exactly what’s required from people with desk jobs.

Being seated itself puts some strain on your spine. This strain can increase if you tend to work in a poor posture like slouching or slumping. This often results in recurring back pain.

Moving as much as possible is the solution to preventing back pain due to a sedentary lifestyle. It engages your muscles and improves blood circulation. Watching your posture is also necessary.

This isn’t easy when your job description requires you to sit for hours in front of a computer. But it’s possible to prevent backache at work if you are mindful of your activity level and posture.

Improve Posture

Make sure your head is aligned with and above your shoulders to reduce strain on the neck. Rest your back against the backrest to support its curve. Place a small cushion under the lumbar region.

Rest your elbows and arms on the armrest or desk, relaxing the shoulders. Let your feet rest on the ground and knees bent at ninety degrees.

Take Short Breaks In Between

Give your body the chance to move a bit with microbreaks every hour or so. You can stretch your muscles, do some sitting exercises or walk around. Set alarms to remind yourself to take one-minute breaks throughout the day.

Find Reasons To Walk

The more opportunities you have to move around, the better. Go to your colleague’s cubicle instead of texting or calling them. Don’t spend your lunch break in your cubicle; go outside.

If your home is near, consider walking or cycling to work instead of driving.

Consider Sit-Stand Desk

Many workplaces allow employees to use sit-stand desks. Use them to switch between sitting and standing after every hour.  This promotes blood circulation and reduces pressure on the spine.

If you don’t have a standing desk, try standing between work for a few tasks like taking phone calls.

Set Your Screen

Adjust your monitor’s height so that its top is just below eye level. This helps you look at the monitor without bending your neck up or down.

Place Keyboard And Mouse Within Reach

Place the keyboard close in front of you and the mouse next to it. Other items like a pen holder and sticky notes should be within your arm’s reach.

Get Some Exercise

Schedule some time for exercising at your home or gym. You can work out before or after work hours to strengthen your joints and muscles. Incorporate seated exercises between work to prevent stiffness.

Empty Your Pockets

Overstuffed back pockets might cause discomfort and backache when you sit on them. Empty the back pockets for comfort. Place your wallet, mobile and other items on the desk or in a bag.

Monitor Your Steps

Use a pedometer to track how much you’ve walked in a day. Aim for 10000 steps daily.

Use Phone Properly

Take calls on speaker mode or with earphones instead of putting the phone between your ear and shoulder.