Tips for Reducing Back Pain / Pain When Working

Overcoming back pain at work – Most people, especially those who have to sit for long hours at work, are usually associated with back pain. Sitting for a long time in front of the computer or at work will make your back feel sore or sore because the position of the spine is not moving enough for a long time. So, to prevent you from experiencing back pain or pain, which in turn can hinder your performance this time I will share a few tips to reduce the effects of back pain due to sitting for long hours or working for a long time.

In addition to sitting too long, back pain or pain can be caused by various factors, here are some factors that cause back pain or pain.

Bad posture
Imperfect posture causes the spinal curvature not to be in a straight line so that it is easy to get injured and cause premature disc abnormalities. Fragile discs can no longer serve as a vertebral bed. The end result of poor posture is that the spine is too curved forward or backward.

Stress
The back is very sensitive to muscle tension due to daily stress. In a weak and stiff state, the back muscles experience spasms (spasms). This condition causes the flow of blood that carries oxygen to be blocked, so that the muscles lack oxygen. As a result, patients experience pain that gets worse if not treated by a doctor immediately.

Lack of exercise
80% of cases of back pain are caused by poor muscle tone or lack of exercise. Weak muscles, especially in the abdominal area, certainly cannot support the back optimally.

Osteoarthritis
The aging process causes the disc to protrude (protrude) from its proper place and produce spur-like new bone growth that causes joint inflammation and pain. Good posture and spinal care can usually relieve it.

Muscle injury and strain
Twisting, bending or lifting heavy weights that are not done properly, will cause strain on the muscles or injury to the ligaments (flexible tissue that maintains bone stability). The same thing can happen due to sudden movements in sports, for example when changing directions.

Obesity
Excessive body weight will put great pressure on the base of the spine, body posture changes causing the spinal cord to become stiff and cause pain.

Tips for Reducing Back Pain / Pain While Working

Here are some helpful steps that can help relieve back pain at work:

  • Make sure that you pay attention to your posture while sitting in front of the computer especially for long periods of time.
  • Avoid sitting for long periods of time in front of the computer. If it’s a must try to take short breaks whenever possible, try taking five minutes of walking breaks every hour.
  • Make sure you change your posture as much as you can, stand up and stretch whenever you feel tired.
  • Choose a chair that is comfortable and supports your back and that allows you to rest your feet flat on the floor and shoulder-width apart.
  • When sitting, try to position your knees at 90 degrees, directly above your ankles to keep your spine comfortable and straight.
  • Don’t sit with your legs crossed. This will make it difficult to keep the spine straight and the shoulders squared, thereby exacerbating back pain.
  • Puts your system at an optimal level so you don’t have to bend your head and neck to work on it.
  • Keep your computer screen at eye level, don’t go too high or down.
  • Try to keep your weight balanced on your feet while standing.
  • If you have to talk on the phone too often, use a headset or speakerphone to avoid bending your head and neck which will only make the pain worse.