Lifestyle Health and Wellbeing 23 Apr 2019 Don’t let back ach ...

Don’t let back ache weigh you down

Published Apr 23, 2019, 5:26 pm IST
Updated Apr 23, 2019, 5:26 pm IST
Seven tips to avoid back pain at work.
The number of hours and the restrictive posture is bound to cause chronic back pain. (Photo: QI Spine Clinic)
 The number of hours and the restrictive posture is bound to cause chronic back pain. (Photo: QI Spine Clinic)

When in an office environ one of the most common sight is to see numerous faces glued to their computer screen. They sit in one place, in the same position, without taking much breaks and movements. For employees already having back pain, this gets worse.

Here are some simple ways to improve posture that every office going person, working at a desk job should keep in mind to prevent the occurrence or worsening of back pain:


Sit correctly: Avoid slumping. Sit with your hips all the way behind and feet flat on the ground. Support your arms on an armrest and your back should be straight against the backrest.

Use a lumbar roll: Support the natural curve of your spine by using a lumbar roll or a rolled up towel. Place it behind the small of your spine when sitting on a chair.

 Keep Gadgets at eye level: The uppermost part of the screen of your laptop or desktop should be at the eye level and a mouse should be used at the elbow bent at 90-degree level. A laptop stand can be used to increase the height of the laptop. When using a cell phone, look down at the screen with your eyes instead of bending your neck. This reduces strain on your neck muscles when using your phone for long hours.

Set a timer while sitting: Set a timer on your phone to remind yourself to break your posture while sitting for long hours.

 Stretching is important: Integrate simple stretches into your work life, such as placing your hands on your lower back and stretching backwards.

Stay active: Stand up at regular intervals. Stand every 20 minutes. Try and take short walks around. Make calls on your feet or suggest a moving meeting, walk up to a colleague’s desk to talk to them instead of using a phone or text.

Get moving: Keep different parts of your body active at all times. Stretch timely and take breaks to avoid muscle spasms. For instance, do neck rolls, shoulder shrugs, shoulder rolls at regular intervals.

*Disclaimer: This article has been contributed by Dr Sheetal Adhalakha, Spine Specialist, QI Spine Clinic. The opinions expressed in this article are the personal opinions of the author. The facts and views appearing in this article do not reflect the views of Deccan Chronicle and Deccan Chronicle does not assume any responsibility and liability for the same.