How to Deal With Lower Back Pain in Offices through Simple Steps

Proper posture of working

About 80% of people suffer from back pain at least once in their life. One in ten cases is due to lumbago, herniated disc, and similar afflictions.

Often the cause is an incorrect posture during work that our body is not adapted to: sitting. And you’re wondering how to deal with lower back pain as a result of sitting on a chair for long hours of work.

The good news is that  we can do something to counteract it. And here are some of the measures you can adopt.

The Four Most Important Settings for A Budget Desk

Avoid Incorrect Postures

Probably the most common incorrect posture is instead of sitting properly and leaning on the back, sit in the corner of the chair, and lean forward.

The consequence: the neck and back are tense. Also, the elbows are used for support. The full weight of the body is supported by a very small point of the elbows, the nerves and tendons are crushed.

Do not cross your legs. 

That forces the body into a completely unnatural posture. Above all, the lumbar region and the neck are loaded. Also, this posture is very unnatural. The backrest surface is not used and the back is too crooked. Some points of the body withstand all the pressure, which is why they are very loaded. And always think about the following: movement is beneficial for the body and prevents loads from forming only on one side of it. Use the rocking effect of the backrest, and rock it a bit. And don’t forget: stretch from time to time!

Is Special Furniture Needed?

Here’s the good news: in most cases, you don’t need to use special or particularly expensive furniture.

Back pain is often closely linked to poor posture for days, weeks, months. In most cases, it is enough to adjust the chair and table correctly and work on your own posture. Essential for an ergonomic desk: the chair The correct fit of the desk chair is essential to having an ergonomic desk.

If properly adjusted, it is much easier to orient the table, monitor, keyboard, and mouse. How exactly should the chair be adjusted? The chair should fit your body as precisely as possible. Among the factors to take into account is the support surface, the armrests, and the backrest.

The support surface is the correct height if the thighs and shins are at a right angle, and if the feet are flat on the floor. When sitting, the entire seat should be used so that the back is supported by the backrest.

For this, lean completely on the backrest. If you use an ergonomic chair, in addition to the seat height, the armrests and backrest can be adjusted. The backrest should be adjusted so that the back is almost completely straight, and fully supported from the hips to the shoulders.

The Correct Height of The Armrests

The armrests are of the correct height if the shoulders are positioned in such a way that the forearm and arm form a right angle when sitting.

During work, the armrests and the desk should be the same height. If the desk is adjustable, it is not a problem. If the table is too small, it can be supported, and if the table is too high, the chair should be adjusted. If these solutions do not solve the problem, you can use footrests. 

The table should be high enough so that the elbows and forearms are straight when placed on the table. If the table is too low, this causes an unnatural curvature in the spine.

If, however, the table is too high, the shoulder girdle shifts upward and causes strain on the neck and neck muscles during work. 

What Is the Correct Posture when Sitting?

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The inclination of the pelvis has a direct relationship with the discharge of the spine. The pelvis should be at the same angle as when walking or standing. In this way, the column is optimally unloaded. 
 
An office chair with a forward-sloping seat and back support helps maintain the natural double-S shape of the spine. Work correctly with the laptop Laptops are not designed to be used for long periods on desktops. 
 
The screen is too small, and cannot be adjusted to the correct angle. The consequence: Instead of leaning properly on the chair, you have to lean forward. This tightens the back and nape areas. The lower back is loaded by incorrect posture when sitting. The elbows, forearms, and tendons of the hand rest on the sharp edges of the table and laptop. 
 
A special stand can put the laptop in a more correct position. Despite this, the posture is still not optimal, as the hands are not supported and the monitor is generally too small. You should not work like this for long periods.
  
In an emergency, two or three packs of printer folios can be used to bring the laptop to the correct height. With an external keyboard and hand support, the elbows, hands and tendon sheaths are unloaded. 

Keyboard and Mouse-How to Grip the Mouse Correctly

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Hold the mouse with your whole hand, and keep a straight line. The following trick may help you: imagine the mouse as a “natural extension” of your hand. In no case, twist your hand. 
 
Further, it is also important that the hands should form a straight line, like extensions of the arms. Should not form an angle or twist. 
 
Even more beneficial for the hands and especially the shoulders are the ergonomic keyboards. The rows of keys are positioned slightly crookedly, giving the hands and arms a more natural position. 
 
A compact keyboard is better than a wide keyboard with a number pad. The closer the mouse is to the hand, the more natural the posture. 
 
Wide keyboards, on the other hand, are harmful. The wider the keyboard, the further the mouse is, so the more work your arm has to do. The back and shoulders are heavily loaded. 

Movement in The Office

It should not be a full sports program or a long stretching session. In general, just start moving more in the office. Go visit colleagues at their desks, instead of calling or emailing them. It is also a good idea to drink enough water. It is not only healthy but also necessary at regular intervals. Stop using the elevator and take the stairs. 

In this way, the body develops to be in motion. Walking is the most natural form of movement for the human body. Therefore, it should be integrated as often as possible in the office

Work Environment-The Well-Being Factor

Once the workplace has been adjusted, the environment can be improved. For this, small changes are often decisive. Getting enough fresh air and having proper lighting increases your ability to concentrate. 
 
Proper placement of furniture can help improve the lighting at work and make it more pleasant. Personal belongings and plants help personalize the office. 
 
Regular ventilation helps prolong the ability to concentrate. Indoor plants also create a more pleasant environment in the office. 
 
With temperatures of 20 – 22 ° Celsius and a relative humidity of 50%, ideal working conditions are maintained. The desk must be adjusted in such a way that when writing the hand does not cast shadows in the direction of writing, so it should never be in front of the window. 
 
Hope the measures explained above have answered your question ; how to deal with lower back pain as a consequence of your prolonged workplace  experience. 

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