How to Avoid Back Discomfort at Work
Back pain is common in the working population, particularly low back pain. An extensive poll cited by the National Institute of Neurological Disorders and Stroke found that more than 25% of US men and women said they had suffered from back pain in the previous three months, with approximately 4 in 5 US adults (80%) experiencing the condition at some time during their lives. In fact, back pain is so common that it is the #1 cause of occupation-related disability.
Because this condition is so common, many people are seeking back pain treatment. If you are one of these individuals, there are several simple non-surgical back pain relief steps that you can take to reduce the amount of work-related discomfort that you experience:
1.) Move around at regular intervals.
To help prevent strain that can occur to certain muscles when sitting, take breaks at regular 45-minute intervals. During a break, you can just take a five-minute walk up and down the hall. You can get your muscles to relax more quickly when you introduce stronger blood flow to them. If your back hurts enough that you are considering a visit to a back center, you may find that taking breaks gives you some day-to-day relief.
2.) Arrange your workstation with ergonomics in mind.
When you set up an ergonomic desk, it is about optimizing how your body is positioned toward your equipment to reduce stress to the back and other parts of your body. You will need an adjustable chair and a keyboard tray. You could also benefit from a standing desk if you are able to get one. If you are not able to get a desk that is fully designed for standing, you can relieve your back pain with a more affordable desktop converter, allowing you to switch from sitting to standing for part of the time you’re at work.
3.) Position yourself to look straight forward at your monitor.
Typically monitors are positioned lower than is recommended by ergonomic design. The bottom of the monitor should be at about chin level. If you generally use a laptop, either prop it up or attach it to an additional monitor when you are at your desk.
4.) Support your sitting.
For do-it-yourself back pain treatment, the way that you sit will have a major impact on recovery. A correct ergonomic setup for sitting will allow your thighs to angle slightly downward, with your feet lying flat on the floor. By sitting in this manner, you can achieve non-surgical back pain relief by engaging your sitting bones to handle your weight, preventing slouching that leads to back pain.
5.) Change the position of your keyboard tray.
You want to be able to maintain strong posture while you use the keyboard with your elbows at right angles. Your keyboard tray may be too low, in which case you can place the keyboard on your desk.
6.) Get professional help.
Making the above adjustments to your workstation and workday may not be enough to get the relief you need – in which case you can seek the expertise of a back center in Bakersfield or Shafter. At Envista Medical, we don’t simply mask the pain with medications and send you off. We actually find answers to your underlying condition.