Learn how to understand and deal with back discomfort
Back pain is sneaky and can occur when you least expect it. We don’t think about the hours we spend sitting in front of our computer workstation since it’s so sedentary but you could be setting yourself up for a back injury down the line just by the way you sit at a computer. One significant ergonomic risk factor is awkward postures. The lack of lumbar support in a chair for instance, can lead to an improperly stacked spine. Nowadays since we spend so much of our lives in a front of computer, sitting in a chair that is too too high, lacks lumbar support, or having the desk too high, can all contribute to a back injury and thus acute or chronic back pain.
A computer workstation is a sedentary one. Static postures are another risk factors and as we remain in a seated position for a prolonged period of time which can result in back pain and discomfort. A lack of frequent movement or adjustments can contribute to a back injury or tightness. By avoiding use of ergonomic features, such as office task chair adjustments like lumbar support, armrest height, and chair height can be contributors.
What to do when we are experiencing back pain?
To prevent back pain while sitting at a computer workstation, give these simple strategies a shot:
Sit with ideal neutral back posture by keeping your back straight and shoulders relaxed. Make sure to adjust your chair height low enough so that your feet are planted and rest flat on the floor, and keeping your knees at a 90-degree angle. Use a chair with prominent lumbar curved support to help you maintain the natural curve of your lower back.
Take frequent short 2–3-minute micro-breaks every 30 – 45 minutes to stretch and move around. Position the top of your computer screen at eye level and place the keyboard and mouse so that your elbows are in line with your shoulders and hips. Use a lumbar cushion for any necessary added lumbar support.
Follow these tips and thus reduce the risk of back pain and work comfortably and safely.
Consulting an ergonomic specialist can provide tailored advice and solutions. Workstation Assessment can address individual needs and minimize the risk of back pain.
If you are experiencing back pain, please visit our website to learn more. Find our contact information on our website and schedule an ergonomic evaluation for your workstation!
