Back pain is the second most prevalent reason for skipping work, after only the common cold, accounting for 93 million lost workdays and $5 billion in annual healthcare expenses. Back pain affects eight out of ten people at some point in their lives, and one out of every four people in the United States now suffers from it.
Chronic back pain is defined as discomfort that lasts longer than three months and affects more than your physical body, according to neuroscientists. Chronic pain impairs attention, short-term memory, judgment, and social skills.
Chronic pain also adds to mental disorders, such as sadness and anxiety, as well as sleeping problems and coping abilities, according to Harvard Medical Center, which can harm relationships with friends and family.,
Back and neck pain are caused by how your body is positioned throughout the day. The following are the three most common causes of back pain:
In your chair, slouching forward
Between your ear and shoulder, you’re holding your phone. During the workday, there is a lack of movement. Here are some suggestions for improving one’s workspace in order to decrease back pain.
Customize Your Chair and Desk
The act of leaning forward in your chair crushes the discs in your lower back and causes strain on your neck and shoulders, according to Dr. Scott Donkin, founder of Occupational Health and Wellness Solutions, who consults employers on safety, ergonomic, and health issues.
Dr. Erik Peper of San Francisco State University suggests the following techniques to assist you to safeguard your back while working.
1.) Maintain your spine’s natural curve. Lumbar support, with a natural forward curve at belly button level, is essential in office chairs. You can also achieve this effect by placing a cushion or rolled-up towel behind your back. The act of leaning forward in your chair crushes the discs in your lower back and causes strain on your neck and shoulders, according to Dr. Scott Donkin, founder of Occupational Health and Wellness Solutions, who consults employers on safety, ergonomic, and health issues. Dr. Erik Peper of San Francisco State University suggests the following techniques to assist you to safeguard your back while working.
2.) Adjust the chair’s height so that your feet are flat on the floor and your knees are at a 90-degree angle. For further support, place your feet on a prop such as a footrest or even a phone book.
3.) Remove or lower the armrests to achieve a 90-degree angle with your arms. This will urge you to keep your shoulders low, which will benefit your upper back.
4.) Position your monitor at or slightly below eye level, about an arm’s length away. Instead of leaning forward and straining your neck, this will encourage you to sit back. Adjust the lighting on your display if you find yourself squinting at it to relieve eye strain.
Boost the Quality of Your Phone Calls
While talking, many people tuck their phone between their head and shoulder to free up their hands, causing neck and shoulder pain. To avoid tucking your phone during a discussion, try the following alternatives.
1.) If your talk is longer than five minutes or you need to take notes during the call, use a headset or speakerphone.
2.) Throughout the discussion, keep the phone in your hand and switch between your right and left sides.
Get Up and Move
3.) Every hour, take a little break, or micro-break, to use the restroom, get a glass of water, go to the copy machine, or simply stretch. Sitting over long periods of time might damage your back muscles. Just 60 seconds of stretching can counteract the detrimental consequences of sitting.
4.) You should stand for at least half of your workday. Alternate sitting and standing during the day if you have a sit-stand workplace.
5.) Exercises that strengthen your core muscles, such as yoga, pilates, or sit-ups, work your stomach as well as your back, improving your posture and reducing discomfort naturally.