5 Ways To Reduce Neck and Lower Back Pain at Work

Could too much sitting be causing your neck and lower back
pain?

Chronic neck and lower back pain can be caused from poor posture. Poor posture over a prolonged period of time causes fatigue in your supporting musculature and locking up of your spinal facets.

Here we will be discussing 5 ways that you can reduce neck
and back pain while you are at work. 

1. Practice Good Posture

It is important when you sit down at your desk to take note of your body’s position in relation to your work space. Make sure that you are sitting all the way back in your chair, with knees at 90 degrees and both feet flat on the floor. It is important to ensure that you are leaning back in your chair, allowing your chair to support your shoulders and upper back. This prevents your neck dropping forward and rounding of your shoulders which causes strain on the spinal facet joints and surrounding musculature. Push yourself forward towards your desk so that you are closer to your computer.

2. Adjust Your Screen Height

Lift your computer screen up so that you are looking directly at your screen and not down at it, causing strain on your neck. Position your keyboard so that your elbows are resting at 90 degrees when typing. Place your mouse at the same level as your keyboard.

3. Get Up and Move

It is important to set to move during the day. Set an alarm on your phone for every hour or so to get up and walk. Walking helps stretch out tight muscles and prevents joints from locking up. Getting up and walking gives you a psychological break from what you are doing which can also help prevent the build of tension from stress.

4. Stretch

Stretching during the day helps prevent muscles from
tightening up after being in the same position for a prolonged time. Stretching
2-3 times a day, holding each stretch for 30 seconds will limit the amount of pain
you experience during and after work. There are many easy stretches that you
can do while at your desk.

5. Limit Screen Time

Try and limit the amount of time you are on your phone or tablet. When you are on your phone you are generally looking down putting strain on your neck and upper back musculature. This can cause muscle strain in the short term and contribute to disc and joint injuries in the long term. Try and use your computer during the day more for checking and answering emails as this will ensure better posture.