If you work in an office and have a relatively sedentary lifestyle, you may be wondering why back pain would strike you. The reason pain in the back and neck is so common for people with desk jobs is that sitting in front of a computer places excess pressure on the spine and the extremities.
An additional problem develops with prolonged sitting. Gradually our posture tends to get worse. We hunch forward, which overextends components of the back and spinal column, leading to sciatica and other disorders. Using ergonomic equipment, such as an ergonomic chair and keyboard, can help alleviate your back problem. Also make sure that everything is aligned properly, as follows:
- Elbows – When your arms are at your sides, you should be able to bend your elbows at a right angle to access your keyboard. If your keyboard or desk is not at that level, move the seat of your chair higher or lower as necessary.
- Thighs – You should be able to stick a couple of fingers beneath the thigh at the front of your seat. If that is difficult, place the feet on a footrest to avoid lower back pain. If there is ample room beneath the thigh, your desk needs to be higher so that your seat can be higher as well.
- Calves – When you are all the way against the back of your chair, you should be able to slide a fist in between your calves and the chair. If that isn’t possible, try placing a pillow or a lumbar support behind your back.
- Lower back – As you might guess, lower back pain is directly alleviated by supporting that part of your body. With your buttocks directly touching the chair’s back, insert a cushion to allow an arch in the base of your back.
- Eyes – After completing all of the above adjustments, when looking directly in front of you, you should see the middle of the PC monitor. If that is not the case, move the monitor to the appropriate height in order to avoid sciatica.
- Arms – You should have rests on the sides of your chair, and you want them at a level to provide a subtle raising of your shoulders. This tactic helps posture and decreases back pain.
Chronic back pain is not always solved as simply as changing your working environment. Medications and surgery are usually unnecessary, though. Multidisciplinary treatment can help, especially Spinal Decompression Therapy. Contact Weston Medical today.
