Whether the pain is dull or sharp, back pain can make it hard to concentrate at work. Depending on your line of work, certain occupations such as construction work can place significant stress on your back and neck. Even working in an office can cause or worsen back and neck pain. However, there are some steps you can take to prevent back pain and injuries at work.
Pay Attention to Posture
Whether you have a job that requires a lot of standing or sitting, it’s important to be mindful of your posture. When standing, stand up straight with your shoulders back and your weight evenly on your feet. To promote good posture when sitting, choose a chair that supports your spine and provides lumbar support. Adjust the height of your chair so that your feet rest flat on the floor.
Lift Properly
If your job requires lifting and carrying objects around the office, remember to lift with your legs and tighten your core muscles. Never twist when lifting and be sure to hold the object close to your body.
Modify Repetitive Tasks
When working at a computer, make sure that your monitor, keyboard, mouse, and chair are positioned properly. Appropriately adjust your chair to make sure your elbows are not hanging lower than the surface of your desk. The ideal chair should have armrests that can be adjusted to slightly lift your shoulders as this will not only reduce the strain placed on your upper spine and shoulders, but it will also make you less likely to slouch forward.
Adjust the monitor height so that your neck is not bent looking down at your monitor and position the keyboard close enough to you so your elbows are bent approximately 90 degrees when typing. Your mouse should be placed at the same level as the keyboard.
If you type or write while talking on the phone, never phone cradle between your ear and shoulder as this will do damage to your neck. Instead, place your phone on speaker or use a headset.
Change Your Position Often
Whether sitting or standing – too much of one thing is never good for your body. If your job requires you to sit for the majority of the day, it’s important to periodically walk around and stretch your muscles to relieve tension, especially if you start to feel some achiness or tightness developing.
If it’s possible, using a standing desk during all or part of the workday can help to promote better posture and spinal alignment. If a standing desk is not an option for you, there are inexpensive desktop converters that enable you to temporarily convert your desk to a stand-up desk.
Stop Head-Forward Posture
People tend to bend their heads forward when looking at their phones and tablets. Constantly holding a head-forward posture to look down at your cell phone can cause painful muscle strains and may contribute to disc or joint injuries down the road.
Staying conscious of these tips will limit your back and neck at the office. However, if you are experiencing ongoing pain, it’s important to see a chiropractor to examine and adjust your alignment. Call Merckling Family Chiropractor PC to schedule a consultation (631) 286-2300.
