Bad Posture at Work? Simple Fixes for a Pain-Free Day
Ergonomics injuries due to bad posture can be a pain in the butt. It is estimated that around 40% of office workers suffer from ergonomic injuries or illnesses. The pandemic changed the world and the way we work.
More people work from home, using desktops or laptops to complete their daily tasks. That leads to an increase in people who will suffer ergonomic injuries. Correcting posture at work is vital.
There are multiple ways to improve your posture at work, and you will read about them today. If you are sitting at a desk, it is best to raise your chair so that your elbows are the same height as the table. That stops you from reaching out to the keyboard, which could cause shoulder pain or even cause a spasm in your neck.
A general rule of thumb is that the G on your keyboard aligns with your belly button. It prevents any over-extending and helps to keep you centred with your keyboard. When using a mouse, ensure it is close to or near the keyboard. You don't need to reach far to use the mouse.
One important thing to do is to ensure that the body is in what is known as the 90-90-90. This position requires that your elbows, knees, and feet are at a 90-degree angle. This set position supports the body's natural curvature and spine.
You get ready by adjusting your chair until all angles are met. Remember that shrugging your shoulders due to overextension can lead to knots in the shoulders and neck.
Although neck pain is often caused by the positioning of your screen or monitor, it's good to take note of your screen height. Using a laptop stand can heighten your screen so that your head is at more of a 90-degree angle when working.
Remember that Bad Posture At Work Is The Leading Cause Of Ergonomic Injuries. These Injuries Are Painful, and Some Can Turn Into Lifelong Ailments. A few things are needed to help make your time at the workplace more comfortable.
You absolutely cannot go without these things if you wish to improve your posture:
A desk
A height-adjustable office chair
A laptop stand or an external screen
These three simple items help you to get the lumbar support you need when working long hours at the office. When you use a comfortable adjustable office chair, it gives you the ability to find the perfect height for you.
A few other things can be included in the workplace but are not essential items. You might need to set aside a budget for these additional accessories, as some of them can be expensive.
Below is a list of ergonomic accessories for work:
Footrests
Ergonomic mouse
Monitor's arms
Height adjustable desks
Ergonomic keyboards
Documents stand
Chair cushions
Monitor Glare Filters
These are a few; as you can imagine, many different products and brands exist. Selecting the right one for you all boils down to personal preference and what you need for your office space requirements. Take careful consideration when choosing the extra equipment for your office. You want quality equipment but at an affordable price.
Something that hasn't been discussed yet is posture. Having all the fancy equipment and expensive desks might be fantastic if you don't work on your posture while sitting at them, but suffering in the long term is inevitable.
You must be in a relaxed, upright position when sitting at your desk.
Your shoulders should be level, and your neck should not be bent. Always stretch every 30 minutes to an hour to ease the muscles in your back. Including stretching in your exercise regime greatly benefits your posture and is also suitable for your health.
A simple stretch such as the downward dog or child's pose can help to alleviate lower back pain. Practicing yoga is beneficial to one's posture and well-being. You might consider it silly, but it seems like a positive activity to better yourself when your health is on the line.
All in all, back pain is the number one injury in the workplace. It has increased even more now since the start of the pandemic. People are using their computers more than ever, so issues like this are rising.
If you suffer from terrible back pain and need immediate relief, you can use a heat patch to help ease some of the pain. You can take a painkiller or something more potent if the way your back hurts is unbearable.
There are multiple ways to correct your posture at work so you can avoid back pain for good. It would be best to consider all options and see what fits your criteria.
Please remember to exercise regularly, as this is proven to help reduce lower back pain. Not only does working out benefit you're your posture, but it boosts your confidence and general well-being.
Changing your diet can give you the advantage you need if you suffer back pain due to bad posture at work. Kale, Spinach, and broccoli all have anti-inflammatory properties that can help alleviate pain. You can also consider nuts, salmon, and even red wine.
Keeping your weight in check will also help you with your posture. That little bit of belly fat goes a long way in destroying your posture. It is time to make the changes required and live a pain-free life. Explore the many options available to make your working experience more comfortable.
If you have any further doubts or questions regarding this subject or another treatment, contact one of our experienced Acupuncturists or Registered Massage Therapists here at West End Wellness Clinic. You can either give us a call or make an appointment.
Disclaimer: Please remember this article is for informational purposes only and should not replace professional medical advice. Please consult a healthcare provider or someone with the correct qualifications before starting any new exercise or treatment program.