By Dr. Peter Klapper Ph.D.
Whether you’re on your feet a lot or sitting, lower back pain can be a real challenge while working in an office. Especially if it is causing you to lose productivity on the job. Luckily, we have “Five Tips for Preventing Lower Back Pain in The Office.”
- Create An Ergonomic Workspace
If you are experiencing lower back pain when sitting, but not standing, it may be your chair. That is why you need an ergonomic chair that provides lumbar support. Ensure the chair's lumbar support fits the natural curve of your lower back, and if it lacks adequate support, consider using a lumbar roll, pillow or cushion.
- Adjust your Computer Setup
How your desk is setup at work can have a great impact on your spine. Be mindful of the positioning of your keyboard, mouse, and monitor. Keep your keyboard and mouse close enough so your elbows are close to your body and at a 90-degree angle and position your monitor at eye level, directly in front of you, to avoid tilting your head up or down.
- Take Breaks to Stretch Your Back
Not only is a break away from your desk good for your mind, but it’s good for your body, too. Try and schedule out a few quick breaks in the day to go for a short walk. Moving your body is a great for your spine and can help break up long periods of sitting.
- Be Cautious When Lifting
Some jobs require you to lift a certain amount, but even lifting a box of files can have an impact on your back. When lifting anything heavier than 10lbs, be sure to use your legs, not your back. Also, never hesitate to ask for help.
- Wear Supportive Footwear When Standing
If your job requires you to be on your feet most of the day, it’s imperative to invest in a good pair of supportive shoes. Ditch the high-heeled shoes and wear a pair that can absorb any impact while walking and keep your body aligned.
In the busy office setting, prioritizing your lower back health is key to staying comfortable and productive. Follow these five tips to create a spine-friendly workspace.These adjustments enhance your well-being, reduce lower back pain, and improve your work quality. Your spine and productivity will benefit from these changes.