Back pain is a common complaint among office workers who spend multiple hours each week sitting at a desk. Many people do not practice proper ergonomics in the office, which can lead to back pain and repetitive stress injuries. If you suffer from back pain, there are several things you can do to make yourself more comfortable and prevent back pain.
Causes
Poor posture is one of the most common causes of back pain from sitting at a desk. Many people have a tendency to lean forward or slouch their shoulders, which puts additional stress on the spine leading to pain and fatigue. Repetitive movements, such as typing and filing, can also contribute to pain by placing your body in awkward positions and increasing your risk of muscle strain. Mental stress can lead to tense muscles, which create physical pain.
Seating
It is extremely important to use a comfortable, ergonomic chair when sitting at a desk for long periods. Make sure your chair has proper lower back, or lumbar support. Adjust the height of your chair so that your feet can rest comfortably flat on the floor. Use a pillow to help keep your back straight if you find it difficult to maintain proper posture with your back and neck held in a straight line. Keep your knees in line with your hips or raised just slightly above them to ease strain on your lower back.
Computer Use
Keeping your computer monitor at eye level can help you maintain proper posture. Placing your monitor so high that you have to tilt your head back to view it properly can lead to neck, shoulder and back pain. Place your keyboard and mouse within easy reach so that you do not have to hunch forward to work on the computer. Make sure your wrists have proper support so that they rest in a neutral position when typing or using the mouse.
Breaks
Take frequent breaks when you must sit at a desk for extended periods. Maintaining the same position for more than an hour or two at a time strains your back muscles and spine. Stand up and walk around for a few minutes every hour, if possible. Keep your spine and shoulders aligned when standing. Taking a break to stand up and slouch forward can make back pain worse.
Stretches
Stretching on your breaks is an excellent way to keep your spine flexible and relieve back pain. Stand up straight and place your hands on your hips while gently leaning back so that your spine curves to relieve pressure on your lower back. You can stretch your upper back and shoulders by bending your elbow above your head and pressing your palm between your shoulder blades. Use your other hand to gently push your elbow down until you feel a slight stretch. Slowly tilting your head from side to side can help stretch the muscles along the sides of your neck. Pulling your shoulders up toward your ears as if you were shrugging and then gently allowing them to fall back to a neutral position can help relieve upper back and neck pain.
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