When you work in an office, one of the last things that may be on your mind is your posture as you plan the next PowerPoint presentation to your team.
However, as many people who have worked in an office setting will tell you, if you do not pay attention to your posture or comfort in an office setting, it can quickly add up. That equates to a stiff neck and a stiff back and even enhances the chances of you developing carpal tunnel syndrome. Not great if you are a writer!
Luckily, when it comes to mitigating back pain from sitting in a chair all day, there are many things you can do, and this article aims to explore these tips in a bit more depth. So, enjoy!
Invest In A Suitable Chair
When you think of the optimum office chair, chances are you think of an ergonomic one, which allows you to move about while supporting the weight of your arms and the curve of your spine.
For short-term comfort, yes, an ergonomic chair can be good, but have you ever considered a bean bag chair? These chairs are comfortable, stylish, and lightweight and spread your weight over an even surface area, allowing you to feel weightless while supporting your overall posture. Great!
You may think that it is the act of sitting that causes back pain in an office chair. But it is actually the act of not moving.
Indeed, any yoga enthusiast will tell you that when you are holding a pose, doing so for more than a few minutes causes the muscles to tense up and lactic acid to begin to form. This is not great for mitigating cramping or soreness. So, aim to take a break from your office chair and move around about once an hour.
Many people lift with their back, which is not great for keeping your back in good condition.
If you lift heavy items in the office, aim to bend in front of the object and use your leg muscles to support you as you stand up. Hold the item close to the body and never straighten your back to an unusual angle when lifting. This can cause nerve pinching, which can lead to sciatica. Also, never twist when lifting! That’s a surefire way to pull a muscle!
Adapt Repetitive Tasks
In an office, you are going to be typing a lot and potentially answering phones. And yes, even typing for long periods each day can lead to back issues, especially relating to your shoulders and upper back.
So, aim to dictate as much as possible, leave your hands free, and use a hands-free headset when answering phones.
Water is amazingly underrated as a drink.
It prevents dehydration, which stops cramping and sore muscles, and it also allows your muscles to relax more successfully. So, ditch the coffee (unless you really need it) and be sure to sip water throughout your day in front of the computer.