How to Alleviate Neck And Back Pain While Working: A Detailed Guide
Do you struggle with neck and back pain at work? Do you have to keep adjusting your chair, taking breaks, or stretching every so often to make it go away? You are not alone. Pain in the neck and back is a common issue office employees complain about which affects millions of people around the globe.
At Fisio, we will break down the causes of neck and back pain at work, and give you actionable tips and techniques to help reduce and avoid them in the future.
Determining the Reasons for Neck and Back Pain at Work
Before we discuss some solutions, it is important to cover the reasons behind neck and back pain at the workplace. Here are some causes:
- Slouching: Sitting in a chair the wrong way or slouching puts tension on the muscles of your back and neck.
- Wrong Height of Chairs: When chairs are too low or too high, one is likely to lean forward or backward and this puts strain on the neck and spine.
- Occupational Health and Safety Standards Not Followed: Failure to install workstations in an ergonomic manner can result in neck and back discomfort.
- Continuous Movements: Activities that require consistent movement of a person’s arm like typing and even filing can ultimately lead to neck and muscle soreness.
- Emotional Strain: Stress and tension often promotes muscle tightness, which in turn contributes to pain in the neck and back.
Tips to Reduce Neck and Back Pain at Work
After discussing the causes of neck and back pain while working, it is time to highlight some of the steps and measure that can be taken to solve the issue and for its future prevention in the workplace.
- Set Chair Height Properly: Adjust the height of your chair correctly. The optimum height should guarantee that your knees are at or lower than the hip level. As a result, your feet should be flat on a footrest or the floor instead.
- Employ A Document Holder: A document holder can keep your papers close to eye level which reduces neck strain.
- Do Regular Breaks: Remember to regularly get up, walk around, and stretch. This should reduce muscle fatigue and strain.
- Maintain Good Posture: Ensure that you remember to maintain good posture throughout the day. Shoulders should always be back, head level, and spine straight.
- Back Support: A back support of some type can also be used to assist in maintaining the natural curve of the spine. A lumbar roll is such device.
- Exercise: To avoid pain and injury to the muscles, especially the neck and back, ensure that exercising is done on a regular basis to strengthen those areas.
- Reduce Stress and Tension: Try using meditation, deep breathing, or yoga to reduce stress and tension in your life. These are healthy techniques that you can use.
- Assess the Standing Desk Option: Students or workers who use a standing desk may experience less muscle fatigue and soreness because the device allows the users to change their position throughout the day.
- Try Getting Massages More Frequently: Routine massages release the tension of muscles and offer relief, which is why they are great for relaxation.
- Consult a Physician: If neck and back pain is chronic and/or acute in nature, seeking help from a physician is important to get an accurate diagnosis and treatment.
Pain Free Workspaces
Here are some additional ergonomic tips that can help you reduce pain around your workspace:
- Correctly Position Your Monitor: It is crucial to get the size and position of your monitor correct. Keep your monitor directly infront of you, about 20-25 inches away and raise the monitor so that you are gazing slightly down.
- Use a Keyboard Tray: With the right height, a keyboard tray can make the workplace a lot more comfotable and less strenuous on your wrists and shoulders.
- Adjust Your Chair: Position your chair closer to your desk and ensure that your knees are level with, or below, your hips and try to have your feet on the floor or a footrest.
- Use A Headset Or Speakerphone: By using these devices, one can avoid straining the shoulders and neck, ensuring that there is no tension put on the body.
- Use A Footrest: One can elevate their feet to reduce strain on the lower part of their legs and feet by using a footrest.
Even though dealing with neck and back pain at work is a real pain in the neck, there are plenty of tricks and tips to keep it from bugging you.
At Fisio, our main goal is to help you feel your best. Our dedicated team of experienced physiotherapists is focused on offering you personalized care, with treatment plans tailored just for you. We are here to assist you whether you are experiencing discomfort in your back or neck, or if you simply wish to enhance your overall health. Contact us today to book a session, and let’s embark on your journey towards a life free of pain.
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