Ways to avoid office-related back pain

7 simple ways to avoid office-related back pain

Lower back pain is one of the most common work-related health problems, especially for those who spend long hours at a desk. Most of the time, these painful back injuries are caused by preventable factors – such as working too long without breaks or sitting in the wrong positions.

Here are 7 simple ways to avoid the wrath of office-related back pain:

1: Keep the mouse close

Few people associate working with a mouse with back pain, but if the mouse is too far away, you may overstep and twist your shoulder and arm while working. Doing this regularly can lead to neck and back pain.

To avoid painful strain, place the mouse right next to the keyboard in the most comfortable position for your work.

2: Breathe from your stomach

When working at a desk, focus on pulling your belly toward your spine with each breath. This will strengthen your core muscles, which play a major role in supporting your upper body.

3: Sit close to your desk

Sitting too far from your desk can mean you're stretching too far to reach work tools. Ideally, your torso should be at arm's length from your computer screen. This will help you avoid overextending and twisting, which are common causes of back injuries.

4: Think on your feet

Think about what your feet are doing when you type on the keyboard; their position could endanger the health of your back. Make sure your feet are shoulder-width apart on the floor. This will reduce the stress on your ankles and knees.

5: Take a break!

Deadlines and heavy workloads often mean many office workers are working over breaks and pushing themselves to the limit, but your health is more important than your job. Take breaks at least once an hour – even if it's just a walk or a few shoulder rolls – to reduce pressure on discs and promote circulation. You'll also feel more focused and energized (which won't be a bad thing with your boss!).

6: Remember the "90 degree rule"

Try sitting with your knees at a 90-degree angle (so that your knees are directly above your ankles). This simple tip will help you keep your spine in a natural upright position.

7: Work the shoulders

Shoulders bear the brunt of a lot of body tension, so be sure to give them some TLC when you're grafting away at the computer. Learn to do some self-massage techniques and regularly roll your shoulders back and down.

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