back pain

7 TIPS TO HELP REDUCE THE RISK OF BACK PAIN WHEN SITTING AT THE DESK OR IN FRONT OF A COMPUTER FOR A LONG TIME

(1) Adjust your chair

– adjust the height of a chair so that you use the keyboard with your wrists and forearms straight and level with the floor, this can prevent repetitive strain injuries on your wrist elbows and shoulders.

– elbows should be by the side of your body so that your arms forms an L-Shape at the elbow joint.

– for extra comfort, place a memory foam seat cushion on the seat of your chair and seat on top of the memory foam seat cushion.

(2) Support your back

– reduce the risk of back pain by adjusting your chair so your lower back is properly supported.

– a correctly adjusted chair will reduce the strain on your back.

– your knees should be slightly lower than your hips.

– use a foot rest if it is necessary.

(3) Rest your feet on the floor

– don’t cross your legs as this may contribute to posture-related problems.

(4) Place your screen at eye level

– a good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level.

– if the screen is too high or too low, you’ll have to bend your neck, which can be uncomfortable and can cause pain on your neck and back.

(5) Have your keyboard straight in front of you

– leave a gap of about 4-6 inches (100 mm – 150 mm) at the front of the desk to rest your wrist between bouts of typing.

– keep your arms bent in a L-shape and your elbows by your sides.

(6) Make objects easy to reach

– position frequently used objects, such as landline telephone or stapler within easy reach.

– avoid repeatedly stretching or twisting to reach for things.

(7) Take regular breaks

– make sure you change your posture as often as is practicable.

– frequent short breaks are better for the back than few long ones. Frequent short breaks gives the muscle a chance to relax.

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