Having back pains while at work? Sitting in a office chair for eight hours without a break? Blink, blink, blink! This is a sign of a possible and serious back injury.
Sitting in the same static position for prolonged periods of time without any break or stretching can definitely cause low back pain and worsen an existing back problem. Sitting in a static posture increases stress in the back, legs, arms and shoulders, adding a large amount of pressure to the back muscles and spinal discs. That’s why you need to break free from the limitations of regular chairs and begin your search for the best ergonomic office solutions.
Speaking of which, did you know that around 80% of Australians have back pains? That’s too much right?
So, don’t be a part of it, and follow these handy tips that will help you minimize back injuries at work!
What To Do To Improve Your Workstation?
- Make sure to create friendly working area where you can freely sit in a position that won’t put stress on any specific area of your body, especially on your back. You should also keep in mind that your neck must be in a neutral position without the need to look up while working.
- Eliminate most movement by keeping your workstation tools within reach without having to bend, lean, or twist at the waist frequently.
- Take 10 – 15-second breaks to stand up, or stretch your arms, as on that way you will reduce eyestrain and muscle tension.
Additionally, to improve your workstation, pick workstation tools that will satisfy your physical and comfort needs, like:
- A desk, that is large enough to accommodate all of your papers and other workstation tools.
- Choose a desk that has enough space, so your knees and thighs can comfortably fit in.
- Another from the many in list best office ergonomic solutions is to choose the right office chair, one that will maintain normal spinal curvature.
- Look for one that is adjustable, so that you can easily rest your feet flat on the floor. This is of vital importance as on that way you will reduce the pressure on your lower back.
- The office chair should also support your lower back and have adjustable armrests so you can rest your elbows and keep them close to your sides.
- You should also look for one that has a breathable, padded seat and rolls on wheels for easier movement.
These are the most important things you need to consider if you want to be 100% healthy and able to work. However, do not forget about the short breaks. They are the key to avoid neck stiffness and back pain. So once in a while, get up from the chair, stand, stretch, make you a nice cup of coffee and go back to work.