Back pain is often a negative effect of a job in the office. To prevent them from occurring in the first place, there are a few things that should be taken into consideration. With some preparation, back pain can be avoided.
The right office equipment
The right office furniture and work materials are the basis for a healthy back. If you use the wrong chair to work in, you put an enormous strain on your back. So, to avoid long-term damage, it’s important to choose the right models when setting up the office. Some models have the ability to adjust to the sitting position. Otherwise, ergonomic seat cushions help maintain a healthy posture. There are many features that should be paid attention to in an office chair. Mainly, backrests, seat height and armrests should be adjustable.
In addition, it can be useful to alternate sitting on an office chair with sitting on an exercise ball. When doing this, it is important that the ball matches the desk. The movements created by sitting up straight on the exercise ball constantly challenge the body.
Alternate sitting and standing
Alternating sitting and standing work is also a great advantage. The most important thing at a standing workstation is to stand properly and have the right height desk. The so-called standing desk must be set correctly so that standing relieves the strain on the back. The perfect height is achieved when the desk touches the hand while the arm is at a 90 degree angle. Neither standing too long nor sitting too long is good for the back. Therefore, alternating the two options is good.
It makes sense to start work standing in the morning. The same applies to resuming work after the lunch break. As soon as slight pain appears in the back, the posture should be changed. If you don’t want to get back into your office chair right away, you can use a standing aid. This can be adjusted and supports the lower back. The mixture of sitting and standing works well for a while. However, the desk should be adjusted again in the process.
It may make sense to move around while sitting on the chair. This prevents the sitting posture from remaining monotonous. The back muscles are activated and long-term damage can be prevented. If the back does hurt, small exercises can help. These are also good for prevention.
Integrate plenty of exercise into everyday office life
To be able to concentrate on one thing longer, an hourglass can be useful. When the time is up, a break for exercise can be incorporated. It is important to move not only after work, but also during it. Instead of emailing colleagues, it is recommended to walk to a colleague’s house. Instead of bringing food, a walk to a supermarket or snack bar can be incorporated. Eating food you brought yourself after a short walk to the nearest rest bench is a good alternative. The fresh air clears the head again. It’s also smart to keep various work materials in places that make it necessary to leave the workplace briefly.
Dark rooms can promote back pain
Rooms that are too dark can cause back pain. Many workers do not even think about this possibility. Due to the fact that the inappropriate lighting conditions should be compensated, the body posture automatically changes. This means that an unhealthy posture is unconsciously adopted. Therefore, well-lit workplaces are very important. The screen must also be adjusted correctly. Screens that look too gray are set too dark. If the light is like a light source, the screen is too bright.
