Spending extended hours at a work desk can feel like torture when you get up with a stiff back and sore neck. Your back pain can worsen if this becomes your routine. Do you already experience the heat of a sedentary work style? It can be challenging to ignore the stabbing, sharp pain in the back and neck. What’s the solution? Can you avoid your meeting marathons or extended working hours? While that looks implausible, ergonomic changes in your office setup and a few favourable sitting behaviours can help. Chronic back pain often results from lousy posture and poor-quality office chairs. If you sit in a thoughtfully designed office chair, do physical activity, and learn to assume the correct sitting posture, your work life will significantly be sorted.
- Ergonomic makeover to your office for back health
Start with an office chair to support back. It can be the best decision to relieve or prevent back pain. Usually, ergonomic chairs for offices comprise all the essential features to satisfy your body’s needs. When shopping, investigate your options for lumbar support, swivel, tilt tension, seat height flexibility, headrest placement, and more. These features make spending long hours in an office chair easier. Simultaneously, you can also have a provision for a standing desk. You can work sitting or standing at your will. Such freedom of physical movement will keep your back issues at bay. You can feel more active and energetic. Using a chair with a headrest will benefit you more if you accessorise your chair with an additional backrest. The tilt of the headrest while propping your spine with the added backrest will create a comfortable environment.
- Other factors for back support
Office backache results from prolonged hours of sitting, which restricts the movement of the tissues and joints. At the same time, incorrect sitting posture tends to be the culprit as it impacts your muscles badly. If you cannot shift in your chair or sit how you feel comfortable, your back problem will arise. So, choosing the right furniture piece is essential. Find a chair that lets you switch your position at a 15-minute gap.
Furthermore, you can stretch your muscles or stand up every 15-30 minutes. Do you fear it can skip your mind? Set the alarm! When you get back to your seat, watch for your posture. The knees should be bent at the right angle, aligning with your hips. The feet should rest on the floor firmly. Others can use footrests if their feet dangle in the air. Since most seats are designed for average-height people, anyone shorter may have to make this additional provision. Or, they can find office chairs with low height. If you carry a cell phone and wallet in your pocket, remove them before you sit in the chair. These can strain your low back and butt. Fix the screen height to your eye level to avoid looking up or down constantly.
- A few tips for back pain management
Getting the right office chair is a must. Sites like valueofficefurniture.com.au can be helpful. Additionally, you can do a few things to improve your existing pain. For example, regular exercising or gentle stretching can relieve stress from the lower back area. You can apply a heating pad several times a day when you are at home. Some need to take OTC medicines for relief. Do you also feel a need to take medications? Ensure to use only safe options if your pain has flared up. You may continue with the dose for a few days until it subsides. You can take tiny walk breaks at the workplace, listen to your favourite playlist, etc.
Physicians recommend back muscle strengthening for a pain-free and healthy life. You can attain this by including light bodyweight exercises. Even yoga is recommendable. However, start with this routine smoothly and gradually instead of jumping into it to avoid the risk of injuries. Consulting a trainer or undertaking such activities under proper guidance can be safer. Those with a time crunch can follow professional videos. If your back pain refuses to improve, you can consider seeing your doctor. They can examine your spine and suggest better techniques to ease your distress.
Supporting your back from the beginning can be the best way to nip the trouble. As mentioned, this journey starts with choosing basic office furniture like chairs. You get tremendous varieties in stores. Look through the range, study their features, and decide. Before this, accounting for your body’s needs is necessary, though. If you are tall or short, your requirements for the chair features will be unique. Otherwise, office chairs with standard ergonomic designs are also good. They can offer flexibility with height adjustment. Armrests can be in perfect shape and angle to help you place your forearms comfortably. You can sit back in the chair with your spine firmly supported. If you have freedom with a budget, you can select anything with enhanced features, such as plush exteriors, styles, etc.