Did you know that your back is one of the most critical parts of your body? It’s also one of the most underappreciated. Back muscles give power to the body, which plays a major role in all functions. Sitting in a chair is a static posture that puts pressure on the back, shoulders, arms, and legs, leading to a lot of strain on the back muscles and spinal discs. If you are working from home or in an office setup, you should find the correct posture. A study by WebMD, in 2006, shows the seat angle that produced the least pressure was 135 degrees backward. We might use an idiom when we tell you, “we’ve got your back,” but we do in the following tips to ensure you have an excellent and healthy work-life!
The Right Posture
Poor posture is one of the most common causes of back pain. Sometimes we tend to slide forward in our chair, lean back, or lean toward our computer during the workday. Being fatigued can also cause us to take an overly relaxed posture while sitting or standing. These positions can overstretch the spinal ligaments and put pressure on the intervertebral discs.
Take a little break every hour, use the restroom, get a glass of water, or simply stretch. Sitting over long periods might damage your back muscles. Sixty seconds of stretching can counteract the detrimental consequences of sitting.
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.
A steady diet of spicy or fast food might put a strain on your nerve system, resulting in back problems. A balanced diet of fresh fruits and vegetables, lean meats, dairy products, and whole grains will keep your digestive system in good shape.
Avoid sleeping on your back
You should avoid sleeping on your back. The ideal sleeping position is on your side. Put a pillow under your lower abdomen if you sleep on your stomach to relieve stress on your back. It’s also important to have a supportive mattress and a pillow for your head.
You probably don’t realize how much stress can affect the health of your back. You strain your muscles when you’re stressed, and this persistent tension can create back discomfort. Any activity that helps you reduce stress will help prevent back pain.
Create an ergonomic workspace
As you start your workday, begin by taking a deep breath. Try sitting as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface. Keep your computer mouse next to your keyboard and your keyboard close to you. Adjust the height of your office chair if your elbows aren’t at a 90-degree angle. Your elbows should be by the side of your body, so your arm forms an L-shape at the elbow joint.
Adjusting your chair
Your back will be less strained if your chair is adjusted correctly. Choose a chair that is easily adjustable in terms of height, back position, and tilt. The height of your knees should be somewhat lower than the height of your hips. If it feels required, use a footrest. Don’t cross your legs, as this can lead to problems with your posture.
It would be best to position your monitor so that the first line of text on the screen is at eye level. Your neck should be neutral, with the monitor directly in front of you, so you don’t have to turn your neck. The monitor should be placed at arm’s length or 20 to 30 inches away. Use a headset or speaker when making a call. Never hold the phone between your ears and shoulders, as this can cause muscle tension.
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