Simple Things You Can Do To Fight Back Pain In Office

Office work involves a lot of sitting and staring at a screen for several hours at a stretch. While this is not a problem for most people, this can be quite a challenge for those with back pain. Yes, you can always take a short medical leave and recuperate at home. However, this option may not be practical for all, especially if the pain has become a chronic problem. Thus, let’s look at some simple ways you can manage your back pain in spite of spending long hours in the office!

Tips for working with back pain

1. Get a proper chair: Make sure your chair supports your back and, if possible, your neck. The chair must have an ergonomic build which adjusts to your body shape while giving adequate comfort as well as stability. Try out the chair and notice whether it supports your arms and lets you relax your shoulders.

2. Set up your desk properly: When it comes to office ergonomics, attention must be given to the structure and height of the chair as well as the table. For people with back pain, the height of the table is also important. Make sure that the table is set at a comfortable height, which allows you to easily reach the objects on it. You can also opt for a standing desk if you have to work for long hours at your desk.

3. Adjust the keyboard and mouse: They are the most used items on your table, so make sure that they are near you and at a comfortable height. If your elbows are close to the 90-degree angle while you are typing, then you have nothing to worry about.

4. Look straight at the screen: Try to keep the monitor level with your face so that you are not looking up or down at it. This will prevent unnecessary strain on your neck and back muscles. Make sure that the monitor is directly in front of you, so that you don’t need to turn your head to look at it. 

5. Stretch your legs: The human body is simply not designed to work continuously in a single posture for hours on end. So remember to take a short break every hour. Use the time to walk around the office or do some simple stretching exercises for your back.

6. Avoid your mobile phone: Nobody is asking you to do the impossible! Just make sure that you use your mobile phone continuously for extended periods. So, instead of writing emails or looking at PowerPoint presentations on your phone, use the computer. This will make it easy for you to maintain a good posture while working.  

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org