Sitting for extensive periods in front of a PC is never a good idea. No matter how decent your positioning is, it is vital to get up every so often. Health professionals suggest breaking away from your desk every 30 minutes for at least two minutes.
Workplace issues that can affect your back consist of:
- Seating position.
- Position of your computer screen.
- The height of the chair.
- Position of the keyboard.
- Mouse position.
- Layout of the desk equipment.
If you work in an office and use a PC, you can develop your posture by sitting in the correct position and positioning your desk appropriately. If you’re not certain about your seating position and work space, ask your boss to organize a workplace assessment for you.
Modifying your Chair to Avoid Back Pain
By law, workplace chairs must be stable. The typical office chair has five legs in a star shape.
The seat height must be modifiable, and the back rest must be adaptable in height and tilt. Preferably, the back rest should move freely from the seat to allow a relaxed position. When you’re seated, your thighs should be at right angles to your body or slanting slightly down.
If your chair is correctly adjusted, your feet should be steadfastly on the floor, but if it’s more comfy, use a footrest. The simple rule is to plant your feet on the floor and sustain your back.
Lifting Carefully to Avoid Back Pain
One of the main causes of back injury, particularly at work, is lifting or managing items incorrectly. Learning and applying the correct method for picking up and handling items can help to avoid back pain.
Vital points for lifting heavy items safely:
- Think before you pick something up.
- Begin in a good position.
- Keep the weight near to your waist.
- Keep your back as straight as you can.
- Avoid bending your back or slanting sideways.
- Keep your head up.
- Know your restrictions.
- Push heavy items, don’t pull them.
- Allocate the weight equally.