Back pain is one of the most common medical problems in the
United States. The cause is often poor posture and body
mechanics in the workplace. A supervised program of back
protection and exercise may be the key to alleviating and even
preventing such problems. Correct posture and body mechanics
play a vital role in preventing back pain because pressure on
the discs and strain of the muscles, ligaments and back joints
is aggravated by incorrect posture and body mechanics. At the
same time, when your posture is good and you move your body
correctly, you reduce the strain on your back.
Sitting Down On The Job
Sitting is often the greatest cause of back pain. When
sitting either in a relaxed position, driving, or while at work,
support your lower back. Use a rolled towel, small pillow, or a
specially designed seat support available at medical supply
stores. Remove this low-back support every half hour for five
minutes to give your lower back a change of position. Your head
should be positioned so that your ear is in line with your
shoulder and your chin is parallel with the floor.
Avoid leaning to one side when you are sitting and avoid
overstuffed furniture, as it does not offer adequate support.
When working at a desk, your chair should be pulled close to
the desk. An office chair with short arm rests will allow this.
Office chairs should also have adjustable height, back rests and
seats. The back rest spring should be adjusted so that the back
rest moves with you. A seat that tilts forward is a particularly
useful feature.
Use a swivel chair to enable you to work without twisting
your back. Place objects such as adding machines and computers
as close to you as possible to minimize the amount of twisting
and turning you need to do. When you lean forward at your desk,
bend forward at the hips instead of rounding your lower back.
This will allow you to keep your back straight and in good
alignment.
Talking On The Phone Can Be A Pain In The Neck
Holding the phone between your ear and shoulder is a common
cause of neck pain. Use a clipboard to hold your papers down so
that your hands are free. Special phone adapters also are
available. After sitting for a prolonged period, it is helpful
to straighten your back to an upright position and, if possible,
stand and walk for a while.
Don’t Forget Exercise
Appropriate exercise, done regularly, will provide the
strength and flexibility in the muscles of your legs and back
that you need to help avoid excessive strain and possible
injury. Some forms of exercise, such as yoga and tai chi, may
help relieve or prevent back pain by increasing flexibility and
reducing tension. These exercises should not be done, however,
if they are uncomfortable or place a strain on the back. And
don’t neglect strength training; strong abdominal, back and leg
muscles play a vital role in helping you maintain good posture
and body mechanics.
