Age, a sedentary lifestyle, poor posture at work and even hereditary factors can cause back pain. To prevent this common ailment, it is important to exercise regularly to keep the back muscles strong and flexible.
It is also crucial to take care of our posture at the workplace, especially when we spend eight hours or more in front of a computer screen.
By following these five tips, you can prevent the infamous “office ailments” ranging from spinal problems, backaches and headaches to tendonitis and joint discomfort.
#1 Change your posture
Changing posture from time to time increases circulation and makes blood and oxygen move better throughout the body. It is advisable to stand up for a few minutes every now and then to walk and stretch, and to rest your eyes for at least five minutes.
#2 Neck and head in upright position
If you work in front of a computer it is important to keep your neck straight. Adjust your chair to achieve this position or place an object under your computer screen to raise it to eye level. Remember that the computer screen should be about 45 centimetres away from your face.
#3 Sit properly
When spending so many hours sitting on the same chair, it is very common to slouch. Therefore, the back should always be against the backrest, with lumbar support, to keep the spine straight and upright. In addition, the chest should also be straight and the shoulders should never be raised when typing or writing.
#4 Feet in contact with the ground and legs never crossed
The position of our feet is a fundamental element in achieving the correct posture to avoid back pain. We must always keep our feet in contact with the ground, i.e. resting on a surface. If you have already adjusted your chair and your feet are not firmly on the floor, you can use a footrest. Moreover, the legs should always be at right angles to the back and should never be crossed.
#5 Avoid repetitive movements
When we repeat a gesture many times, we can overload the muscles and cause pain. Even so, if you feel that there are gestures that are often repeated in your daily life, try to be aware of them and perform them in the right way.
