The modern lifestyle takes its toll on our bodies, from long working hours to regular mobile phones. These habits are the reason why more and more people experience neck and back pain. The way you behave in the workplace seriously affects your body, especially the neck and back. It is why anyone with neck and back pain needs to monitor their behavior at work.
Tips to help relieve neck and back pain in the workplace.
Set up your workstation.
The place where you work, your workplaces, plays an important role in how your body supports itself.
Put on a pillow to support your back.
While setting up a workstation is critical to keeping your body in the correct position, a comfortable chair ensures that your body, especially your back, is well-rested and not under pressure. If possible, buy a chair with lumbar support; if not, put a pillow to support your lumbar back. Also, tilting the back of your chair slightly to get into a reclined position can be very helpful for neck and back pain.
Sit up straight.
One of Australia’s leading Chiropractor Dr. Steve Lockstone says “Poor sitting posture can cause neck pain by straining muscles and ligaments that support the neck, resulting in injury over time.
The head-and-shoulders-forward posture is the most common example of poor posture that contributes to neck pain and back pain. This occurs when the neck shifts forward, placing the head in front of the shoulders and changing the optimal neck curve. Your posture is the window to your spine. A change in spinal alignment can lead to early degeneration of the spinal joints. An all too common syndrome is called Tech Neck Syndrome. And it’s clearly linked to our modern digital lifestyle with too much mobile phone and TV usage.”
Take short breaks.
Prolonged sitting in a chair can not only lead to fatigue but also distort your posture. If you already have neck and back pain problems, then the worst thing you can do is stay glued to the device. Better to leave your seat at least once an hour to go to the bathroom, walk around the office, or walk up to a colleague to talk. You can also use rest to make several shoulders turns to relieve pressure on the intervertebral discs. These simple breaks will help you become more active and less stressed.
Do not work on mobile devices/tablets for a long time.
Mobile phones and tablets have become our lifeline. You rely on it to communicate with and entertain your loved ones and use them for email and other work obligations that may affect your health. Looking at the phone for long hours causes neck discomfort. It is why people with neck and upper back pain are advised to minimize their use of mobile devices and tablets. Use your system to answer emails and do other things, as computer work helps you maintain good posture.
Workplace neck and back pain relief at your fingertips. If you are experiencing severe discomfort and pain in your neck or back, see a podiatrist as a precaution. Massages with warm water and pain relievers can be recommended to relieve pain, but most importantly, control your behavior in the workplace. Avoid performing any tasks that put pressure on your neck and back. Use a back support belt as needed to minimize back pain and injury.