Tips to stop back pain for office workers

Sitting for too long can cause back pain, affecting muscles, joints, and nerves.

When you sit for too long, back pain can worsen over time and not only cause back pain but can also affect muscles, joints, ligaments, tendons, and nerves.

Sit in the correct posture.

Some people who sit in incorrect or poor postures for extended periods are prone to developing musculoskeletal disorders, leading to back pain and mental stress. To avoid this problem, you should:

Adjust the seat height so that your thighs are parallel to the ground.

- Adjust the armrest height of the chair to maintain a comfortable shoulder position and ensure your wrists are straight.

- Lock the seat back in the upright position.

If you want to avoid future wrist problems, you should maintain a straight wrist position. Experts have offered the following suggestions:

Use an external keyboard: While using a laptop, you should equip yourself with an external keyboard for typing. It helps in keeping your wrists in the correct position.

With the support of a desk: When you place the keyboard outside on your desk, your arms are more comfortable. Positioning the keyboard facing forward, closer to your chair, allows your hands to rest on the desk.

To avoid back pain and body aches, adjust your sitting position regularly (Illustrative image: Laodong.com.vn)

Adjust your seat height appropriately: Adjusting your seat height allows your arms to rest fully on the armrests.

Adjust the distance appropriately.

You might feel terrified sitting at your desk, much like watching a horror movie. Sitting at your computer can leave you feeling stressed, dizzy, and with back pain…

Adjust the layout of your desk, such as moving your monitor closer to you and increasing the font size for easier reading. Position your chair for maximum comfort to support your work.

Comfortable footrest

If you lean forward while using a computer, your feet are often resting under the chair. This can easily cause numbness in your feet due to poor blood circulation, and by the end of the workday, you'll find your feet numb and swollen due to blood pooling.

To improve this condition, when sitting in a chair, spread your legs wide and comfortably to improve blood circulation.

Move your body frequently.

Being overly focused on work means your body will remain fixed for extended periods, which can reduce blood flow to the muscles and increase fatigue. Prolonged periods of maintaining the same posture will inevitably lead to numbness and pain.

Therefore, to avoid this problem, regularly adjust your sitting position and bend your body to improve blood circulation. Or you can stand up and walk around for 5 minutes during work hours; this will help keep you energized and active throughout the day.

According to (Dan Viet) - PC