EASY WAYS TO RELIEVE BACK PAIN AT WORK

Back pain is the second most common cause of missing work (after the common cold). People who work in offices are more likely to suffer chronic back pain than people who have a physically demanding job. How your body is positioned through out the day is a major contributor to back and neck pain. The 3 most common causes of back pain are:

1. Slouching forward in your chair

2. Holding your telephone between your ear and shoulder

3. Lack of movement during the work day

Here are some tips to optimize your workstation to reduce back pain.

1. Customize your chair and desk. Leaning forward in your chair crushes discs in your lower back and puts strain on your neck and shoulders. You should lean back as you work. Use lumbar support on your chair (even a rolled up towel or pillow will work). Adjust the height of your chair so you can keep your feet on the floor. Keep your monitor an arms length away and at slightly below eye level so you need to sit back and not lean forward reducing neck strain.

2. For phone conversations use a headset or speaker phone. Avoid holding the phone between your shoulder and ear.

3. Get up and move! We are made to move. Sitting or standing in one position for an 8 hour workday can wreak havoc on your body. Take short breaks and stretch. Some research suggests that at least 1/2 your work day be spent standing up. Stand up workstations are becoming increasingly popular. Lastly, strengthening your core muscles with exercise works your stomach as well as your back, naturally improving posture and reducing pain.