Jobs that require you to sit for long hours during the day often lead to backaches. It’s because this isn’t a comfortable position for your body to be in. Many office workers often need to consult a chiropractic specialist for Back Pain Relief in Denver due to this reason. In most cases, back pain isn’t serious enough to require bed rest. You just need to make a few adjustments to your lifestyle to reduce the strain on your back.
Adjust Ergonomics
An ergonomic workspace helps employees reach whatever they need without straining. You can start by placing everything you’d need during work hours within your arms’ reach. This may include pens, files, a phone, etc. Place the keyboard in front of you and the mouse next to it. The idea is that you shouldn’t have to lean or stretch to reach anything.
Adjust your monitor’s height so that its topmost part is at eye level. This way, you can gaze at the area of the screen you naturally look at without tilting your head or leaning forward. Configure the monitor brightness and font size so that you don’t have to squint your eyes or lean forward. Adjust your seat’s and/or desk’s height so that you can sit comfortably.
Get The Right Chair
Your chair can make your desk job more comfortable depending on the features that support your posture. An adjustable height helps you ensure that your elbows are at a comfortable angle with your desk. The seat should be deep enough to ensure a 2 to 4 inches gap between your calves and the seat. Or it should have an adjustable backrest.
Adjustable armrests are also ideal to support your elbows so that you can maintain an ideal angle without straining shoulders. The chair should have lumbar support to support the curve of your back. If it doesn’t use a small pillow or rolled-up towel instead. If you tend to turn a lot during work, then get a swiveling chair. This way you don’t have to twist your torso to turn around.
Correct Your Posture
Maintaining a good posture reduces the gravitational strain on your spine and improves comfort. Keep your head and neck aligned above your shoulders and sit against the backrest. Keep your shoulders squared and keep your upper arms parallel to your spine by shifting your chair close to your desk.
Place your feet flat on the ground without crossing your legs and keep your knees at a 90-degree angle.
Take Frequent Short Breaks
Many jobs require employees to sit at the desk and work for long hours. If this matches your job description, then you need to take frequent breaks and move around a bit. This could involve stretching your muscles by taking a short walk every hour for at least a minute. If that’s not possible, do a few stretches three times a day.
You can also perform some relaxation techniques between work hours, like proper deep breathing which elongates your spine.
Improve Your Phone Calls
Tucking your phone between your head and shoulder can strain your neck and shoulders. If you need to use your hands when taking calls, then use a headset or speaker mode to free them. Hold the phone in your hand and switch between your left and right hand throughout the conversation.
Wear Supportive Shoes
The type of shoes you wear can impact your posture and overall comfort. High-heeled shoes should be avoided because they negatively impact the alignment of your spine and body. This impacts your posture as well, regardless of whether you’re standing or sitting.
You should wear comfortable and supportive low-heeled shoes that support your posture well. If you stand on a hard surface, then place a padded mat on it.
These are some things you can do to deal with back pain during work hours. It’s also important to consult the Best Chiropractor in Denver to treat your backache in a non-invasive manner.
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