How Can You Take Care of Your Back While Sitting at Your Desk?

July 11, 2017

Have you ever experienced back pain?

If so, you’ll understand just how debilitating it is. Not only does it leave you struggling to find comfort in any position, it also heavily impacts your ability to concentrate. In the modern world, with so many of us seated at desks for eight hours a day, five days each week, back pain is sadly common.

It’s actually one of the most common causes of employees taking time off from work, and is the second commonest complaint leading patients to visit their doctor. Experts project that up to 80% of people will experience a problem with their back at one time or another.

What can you do to reduce your risks of back pain while sitting at your desk?

Techniques You Can Try

There are various methods you can try to minimize your risks of back pain while sitting at your desk in the office.

One technique is to ensure your mouse is always within close range, ideally right beside your keyboard. Though you might not realize, you may twist your shoulder or wrist if the mouse is too far away; overreaching can also lead to issues with your back.

You should also consider how you breathe. With each inhalation, make a small effort to pull your navel in towards the spine; this engages your core muscles, which supports your upper body. Though this does sound like a lot of work, basically assessing such an automatic process, pulling your navel in as you breathe may well make a difference.

You can sit to keep your torso around an arm’s length from your computer’s monitor, and the screen itself is best placed around two or three inches above your eyeline. As well as this, make sure your feet remain flat on the floor, placed shoulder-width apart, to minimize the degree of strain in your ankles and your knees.

It’s also vital to get up from your seat several times throughout the day; at the very least, you should aim to walk around once per hour. Depending on the size of your office, you may or may not have much space to explore; however, even if you’re only able to walk to the kitchen for another drink, go up or down stairs, or take a wander around the business site itself, be sure to do this.

Another option is to switch to an ergonomic chair, such as those created by Crossford Furniture, which allow you to adjust it to suit your unique needs. A luxurious seat will provide the support you need and allow you to focus on your work, without the distraction of discomfort.

By taking these steps, you stand to reduce your chances of suffering back pain, and improve your productivity. Try them, and you should see significant improvements.

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