Tips to Reduce Back and Neck Pain at Work

Research shows that people who work on a computer daily are more likely to experience back and neck pain at some point in their lives. Habits like hunching over the computer can put a strain on the spine and cause serious pain. But making a few simple changes at work can reduce pain and prevent future neck and back problems. Let’s look at a few changes that you can make at work to help reduce pain on your back and neck.

Avoid bending forward

When sited on your computer, try to always keep your head up. To do this, make sure your neck and head are properly aligned above your shoulders.

Change your chair

Ensure your work chair supports your back nicely. The best work chairs are those that are slightly reclined with adequate lumbar support.

Don’t sit for long hours

Sitting for long hours can create unnecessary pressure on your spine that eventually causes neck and back problems. Do not sit on your desk for hours without moving. Get up at least once every hour and stretch. This helps to also boost circulation on your back.

Get eye glasses

If you find yourself squinting and straining to see what’s on your computer, you need to see an optician and get some glasses. Squinting not only makes your eyesight deteriorate further but also forces you to lean forward in order to reach the screen.

Avoid crossing your legs when seated

When you cross your legs while seated, it’s hard to keep your spine in an upright position. Crossing your legs for a long period while seated also puts pressure on the muscles around the pelvis. Uncrossing your legs helps you to relax and boost blood circulation in your legs. You’ll actually reduce your risk of varicose veins when you heed this advice.

Use a headset or speaker when speaking on phone and multi-tasking

One bad habit that most people have is holding the phone between the shoulder and ear and then carrying on with other tasks. This posture damages your neck and can lead to serious neck problems. If you have to speak on phone and multitask, use a headphone or put it on speaker. This is especially important if you know the conversation will be lasting long.

Avoid slouching forward in your chair

People normally slouch when working on the computer because the screen or keyboard is too far. Ensure the monitor is about an arm’s length away. You can try and move your chair to ensure these components are easy to reach. You can also adjust the height of your chair and ensure your feet is flat on the floor in order to maintain the right posture.

Lower armrests

Lowering or removing the armrests can help to ensure your shoulders remain low and put less strain on your lower back. Your arms need to be at 90 degrees at all times to avoid placing unnecessary pressure on the lower back.