With so much advancement in technology, working method has become stationary where most people sit all day long for more than 9 hours. Labour intensive work is substituted by tools such as keyboards, mouse, pen-drive and computer. The change is lifestyle has led to back pain among the employees. It has become a part of their routine and the solution is yet to be found. Back pain is the second most common reason for medical visits. Some of the common reasons are bad chair, lack of core strength, improper diet, bad posture and lack of exercise.
Poor posture is one major fueling source for back pain. The stress to the spine can actually change the characteristics of the spine. To avoid back injuries, try to stand with your knees slightly bent, and place one foot forward to take the pressure off your lower back. Sitting with your hips slightly higher than your knees deletes the worry of coccyx pain.
Keep your feet in contact with the ground to initiate uniform blood circulation throughout the body. Avoid hunching and slouching towards the computer screen. It is recommended to keep an appropriate distance between the screen and the viewpoint. Placing the screen slightly lower to the eye limit removes the strain from the eye muscles. Remove some time to relax and take deep breaths while keeping your back straight.
With a huge pool of ergonomic chairs available in market, people still complain about chronic pains. Users are unaware of the fact that buying an ergonomic chair is only half of the solution. The other half resides in the sitting posture of the user. An ergonomic chair houses pneumatic adjustment for height, arm rest, lumbar and tilt back but, the main problem arises when these adjustment levers remain unmoved. Your spine is definitely going to hurt if you are not shaping the chair according to your body.
Our spinal cord is designed in the S shape that serves us well. But when you sit, the natural shape of the spine turns into C shape. If you think of putting heavy weight on this S and C shape, the C is likely going to collapse more easily. The body is left to slouch, which makes the lateral muscles grow weak and unable to support you. When you’re sitting, your pelvis and spine is bearing all the weight, and it puts the highest pressure on your back discs.
No most comfortable office chair is perfect and these imperfections can be uncomfortable back, narrow seat pan, lack of lumbar support or absence of head rest. I would suggest you to buy a kneeling chair that will help your entire body to move and burn calories at the same time. Ergonomic kneeling chair maintains your spine in an upright posture without thinking about it. Lack of a back support makes you to stay upright without any effort on your lower part. The enhanced angle between the torso and lower body gives more space to pelvic muscle tissues that connects with the lower back, which deletes backaches in the lumbar region.
No matter how well you position your chair, it is necessary to get up every 30-60 minutes and take a stroll around Active Sitting involves performing body motions while sitting. Rocking back and forth is one such part of active sitting which helps you improve your posture and concentration as well. Get up and do some lunges, n arm rotation, shoulder shrugs to loosen up the joints. The unnecessary strain on spine can be eradicated by choosing a chair carefully, maintaining better posture, proper seating habits, taking mini breaks, restricting time spent playing computer games and by maintaining appropriate distance between you and the screen.
We move our pelvises backwards when seated for long periods of time. This slouching position places stress on the discs, which potentially leads to long term problems such as disc herniation. This rolling backwards of the pelvis can at least be partially dealt with by adjusting the height of the chair.
Most people will benefit from a chair that allows his or her hips to sit in a slightly higher position than the knees, with both feet resting flat on either the floor or on a stool. Leaning forward to get closer to computer screen puts three to four times more strain on the spine and the discs located between the vertebrae. Surprisingly, the computer literally absorbs the consciousness of the user keeping him focused on the screen such that most people hunch forward in an attempt to get closer to the computer screen.
Always keep your knees even with or slightly higher than your hips. Keep your feet flat on the floor else use a foot rest or stool if necessary. Sit up with your back straight and your shoulders back. Bend your knees at a right angle. Avoid crossing of your legs as this interrupts the body circulation through your legs.
Try to avoid sitting in the same position for more than 30 minutes. One such technique to avoid hunching is- Placing a tennis ball between your middle back and the chair. If the person leans forward, the tennis ball will fall out, becoming a constant reminder to prevent hunching. The above technique is easy to do to nothing without any adverse effect. Make sure that your back pockets are empty in order to achieve a uniform sitting surface. Your buttocks should touch the back of your chair.
Advantages of Proper Posture
- Facilitates uniform blood circulation throughout the body.
- Holds the joints of the spine together while reducing the stress.
- Prevents backache and shoulder pain.
- Maintains the bone and joint alignment thus, preventing arthritis.
- It increases the efficiency of the muscles.
In general, the best treatment is to stay active as much as you can. You may feel like sleeping rather than exercising, but this won’t help and could make it worse. The longer you’re immobile, the weaker your body muscles will become, and the pain increases consistently.
Physical pain is a major reason for distractions in the workplace. Like you may have possibly encountered, working on your everyday duties is quite difficult when you’re suffering. An upright spinal column and healthy posture promotes improved blood circulation throughout the body. The brain and body receive more blood as well as oxygen. You’ll feel better, think sharper, and not have to concern yourself with persistent pain. Your back will definitely thank you for taking care it. Here is the end of my article and I hope I was helpful in informing you with the ways to reduce back pain. Have a great day!