Back pain is a very common complaint, especially among people who spend a lot of time at their work desk.
Prolonged standing or sitting without stretching can shrink the spine's intervertebral discs, pushing the water out of them. This causes the spinal discs to swell, putting pressure on the spinal nerves.
Fortunately, there are changes you can make to improve your condition and reduce your back pain without quitting your work:
Five Ergonomic Tips-
- Set your screen at the correct height
The way you set up your computer screen makes a difference to your shoulders and neck. Too much or too little fitting can cause pain or discomfort in the spine and back.
Set it up properly by making sure the screen is at eye level. That way, you do not have to look up or down constantly.
- Adjust your keyboard
How you place your keyboard can affect your posture and, consequently, your back.
When adjusting your keyboard, make sure your elbows are bent at about 90 degrees, and your shoulders are high enough not to bend.
- Invest in a good quality ergonomic chair
If you work long hours, it is worth looking for good quality chairs with backrests. The backrest supports your lower back (lumbar) area.
- Switch from mobile to desktop while checking your emails
When you're doing more than just checking your email, it's best to leave your phone or tablet and do it from your desktop instead.
We use our phones and tablets, so these are not the right tools when dealing with office email.
- Check your glasses fit
If you use progressive lenses in your glasses, a slight head tilt is needed for these glasses to function. This tilting action may be the cause of your fatigued neck. Consider asking your eye doctor for glasses that can be worn while at your desk.
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If you still have back pain problems, AI Phyt Health expert physiotherapists certified with 30+ years of combined experience can help you with the best back physiotherapy guide. It has been setting the standard for Physio care in India from the comfort of your own home. AI Phyt Health helps recover you from the comfort of your home with their digital physio care for neck, shoulder, elbow, wrist, back, hip, knee, and ankle pain.
To book an appointment for online physiotherapy treatment for back pain, visit https://www.phyt.health.