How To Avoid Back Pain While Working In An Office

Back pain can be horrible and debilitating. When you work in an office setting, what starts out as a little twinge can soon to into a major problem. Most companies are aware of the physical problems caused by working in an office environment and have taken steps to provide office furniture and equipment that is more ergonomic and comfortable.

However, the most comfortable chair or well-designed equipment can only go so far toward providing relief. The best way to rid yourself of back pain in the office is to prevent it. There are steps you can take to stop back pain before it starts.

GET SOME EXTRA SUPPORT

- Buy a lumber pillow to give a little extra support for your lower back. Even with an ergonomically designed chair, the extra firmness will provide added comfort and stability.

- A wrist-supporting gel strip placed in front of your computer keyboard will not only help ease carpal-tunnel symptoms, it keeps your hands in a more comfortable position for keying and takes pressure off of your shoulders and upper back as well.

MAKE SOME ADJUSTMENTS

If your office is equipped with ergonomically designed office furniture, make sure that it is properly adjusted for your height and reach. The same goes for other office equipment.

- Adjust your monitor so that you can look straight ahead, without tilted your head or holding it at an awkward angle.

- Position your keyboard so that it is at the same level as your hands to avoid hunching over as you type.

- Place your phone so that you won't have to lean forward to answer it.

EXERCISE

You don't have to be in Olympic condition to perform your job, but it helps to strengthen the muscles that support your spine.

- Yoga is good for helping to keep your body properly aligned, and for toning and firming your core and the muscles that support your lower back. It is also good for stress relief.

- Get up and stretch when ever possible. Raise your arms up over your head as high as they will go, then reach forward and down; try to get as close to touching the floor as possible.

- Keep light hand weights in a drawer or under your desk. When ever you start to feel that tension between your shoulders, do a few butterfly presses to work it out. Hold a weight in each hand at chest level, elbows pointed outward, and pull back so that your elbows are pointed behind you and your hands are nearly at your shoulder. You can do these sitting down, and it only takes as little as five presses to loosen you up.

MAINTENANCE

Take care of yourself outside of the office too. Make time for a massage once a week, or at least once a month. Many company health plans now cover chiropractic treatments. Get a regular adjustment to keep everything aligned and free of unnecessary strain.

Guest Author: Casey Haslem is a professional writer and enjoys hiking, the outdoors, and spending time with her family. She is also a big proponent of Bellevue deep tissue massage. For more information visit: MassageTherapyBellevue.com.