Back Safety

Statistics show that 80% of Americans will suffer from back pain at some point during their lives. In fact, it is expected that 31 million people suffer from back pain at any given time. Not only is back pain a physical woe, it is a financial burden as well. Over fifty billion dollars are spent each year to relieve Americans’ lower back pain. This article offers a few helpful tips to prevent back pain while at the computer or in the office.

Set Up

Having a comfortable set up at work can make a huge difference on how your back feels at the end of the day. Make sure your chair is at a comfortable height so you can rest both feet on the floor. Your keyboard should be far enough forward that you can rest your forearms on your desk, and if you work on a laptop, be sure to use a separate keyboard. And always make sure there is enough light at your desk.

Do The Opposite

Remember, whatever set-up seems to be causing you pain, do the opposite. If your computer screen is positioned to your left, move it to your right. Try switching your mouse to the other hand. Switch the phone to your other ear. Also try this technique outside of the office.

Stretch and Move Around

Take time to stretch, even while sitting at your desk. And remember to get up and walk about once an hour. Go talk to a fellow employee rather than emailing or calling them. Walk to lunch if it’s a nice day. Walking is one of the activities that puts the least amount of pressure on your spine. So remember to walk often!

Exercise Outside of Work

While exercise is very important to the health of your body, be careful that you are using the proper form when lifting and performing certain exercises. Low-impact activities such as walking, swimming, and bicycling are the best means of exercise that don’t risk straining the back. Abdominal crunches, stretching, and pelvic tilts, when performed properly help to alleviate tight back muscles. Talk to your doctor about how to perform these activities in a safe way.

If you continue to experience back pain, take advantage of your medical benefit plan and visit a doctor to determine the cause of the pain and the best way to alleviate the symptoms.