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  5 Tips Towards Preventing
That Annoying Back Pain




   Long hours spent sitting in front of your desk, driving on long-haul trips, or traveling on planes or buses can leave you feeling worn-out and cranky. Lady Sitting For Long Hours & Back Pain

   This is because not all chairs are ergonomic, or your work area may not be set up in a manner that encourages proper posture.

   Back pain is the most common cause of work-related disability in the United States and is one of the most common causes of absence from work, second only to the common cold.

   Although our bodies aren’t designed to stay in a sedentary position for long periods, many jobs nowadays force us to stay in the same position for several hours on end, and most likely with bad posture, at that.

   For instance, when you’re working with a computer having a monitor that’s set too low, you tend to slouch and sit with a rounded back – a position that creates considerable stress on your spine.

How Sitting For Long Hours Can Cause Back Pain:

   When you slouch, the back muscles are weakened because they are held in an abnormal position for a long period.

   A rounded back also collapses the intervertebral discs – cartilaginous joints sandwiched between adjacent vertebrae of the spine – pushing them outward to the back.

   When this happens, the disc herniates, resulting in a slipped disc.

   A disc that severely bulges outward can press on the nearby nerves, causing pain that can radiate down to your legs.

   Not only that – slouching can also exert pressure on the soft tissue on the neck, giving you not just back pain but neck pain as well.

How To Prevent Back Pain:

   There are many causes of back pain, but you can determine if it’s due to poor posture and ergonomics.

   You can tell that this is so if the back pain:
Tips To Prevent Back Pain

  1. Goes away after you switch positions;

  2. Gets worse at certain times of the day – usually at the end of the day – but not during the weekends when you’re not working;

  3. Begins at the neck area, moving down the upper and lower back and radiating towards the extremities;

  4. Is felt after, say moving into a new office and using new chairs or desks.

Here Are A Few Tips To Prevent That Annoying Back Pain:

1) Break The Sedentary Position Several Times A Day.

   It’s not enough that you get up from your seat for your coffee break or lunch break. Stand up, pace the room, and do a few stretching exercises every half-hour or every hour at least.

2) Use A Lumbar Roll.

   There are several models of lumbar rolls available at online stores, but it’s easy to improvise one.

   What’s important is that a wedge is used to fill in the curved space that non-ergonomic chairs have, to prevent your back from assuming the position of a hammock.

   The lumbar roll “forces” you to straighten out and assume a more natural posture.

3) Set Up An Ergonomic Physical Environment.

   We’re often assigned to workstations with standard measurements, such as the size of the chair, the distance of the tabletop from the floor, and the computer monitor level.

   However, since people are of different heights and body sizes, a standard measurement cannot possibly be applicable to everyone.

   If you’re the boss, invest in workstation designs that are tailor-fit to the users. It may seem like added expense but it will definitely result in healthier, happier workers.

   If you have a home office, check the best positions for you before having anything constructed. You can also use an external keyboard for your laptop to allow you to have a more relaxed posture.

4) Be Aware Of A Few Posture Myths.

   Contrary to popular belief, sitting with your spine at a 90-degree angle to your thighs is Not the most ideal way to go!

   A study conducted at the Woodend Hospital in Scotland showed that a 135-degree body-thigh sitting position, with the feet remaining on the floor, was the best biomechanical posture.Woman Back Stretch

   In a study of 22 volunteers without histories of surgery or back problems, scientists found that a slouched, or C, position showed a decrease in spinal disk height, indicating wear and tear.

   The 90-degree upright sitting position showed a high degree of disk movement, while the 135-degree posture fared best in terms of the degree of pressure placed on the spinal discs.

5) Exercise Regularly.

   The importance of regular exercise cannot be emphasized enough, and long hours at the office is no excuse.

   There are several simple strengthening exercises that can be done while in the office, and they could help you avoid excruciating back pain.

   On the other hand, if you do have the time to spare, you can engage in bicycling, swimming, or walking – just a few of the best exercises to keep your back aerobically conditioned.
 

 






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