Quick Remedies for Back Discomfort at Work- 2024

Nowadays, it’s common to find 9 out of 10 working-class individuals complain about back pain and stiffness. However, heavy lifting, repeated motions, and sitting in an office chair all day are certain to have an impact on your health and physique, resulting in back discomfort. Though many other factors might contribute to back discomfort, certain office jobs and circumstances aggravate it, and if not addressed appropriately, the issue worsens.

Customize the workspace

Going to work and sitting for lengthy periods is inevitable. To avoid back discomfort, it’s best to start changing your workstation to your preferences. Whether you use a comfortable office chair or another workbench, you should customize the appearance to work efficiently for longer durations. After deciding the ideal height for your workstation, adjust the other settings accordingly.

Here’s how to make sure your chair is correctly positioned.

Chair’s height

To find the ideal chair height, sit close to your desk with your hands on the desk’s surface, upper arms parallel to your spine, and elbows at 90-degree angles. If your elbows are hanging lower than the surface of your desk, adjust the height of your chair.

Armrest’s height

The armrests of an ideal chair should be set to elevate your shoulders gently. It helps to relax your upper spine and shoulders and keeps you from sagging forward.

Backrest alignment

To see if your backrest is right for you, place your body against it and make a fist between the back of your leg and the front of your chair. If there isn’t adequate room for your fist, your chair is too low, and the backrest must be adjusted. If you can’t adjust the backrest, you can create low back support with a cushion or a rolled-up towel.

Resting eye level alignment

It is important to match your work screen with your resting eye level. Resting eye level means not having to tilt your head at an angle that puts pressure on your neck, spine, and back.

To set your resting eye level, sit in your chair, close your eyes for a few seconds, then gently open them. When you reopen your eyes, focus on your computer screen or the place that you would look for the maximum time. Adjust your chair if this region is not aligned with your resting eye level.

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Exercise your posture

Despite aligning the office chair and desk in the correct position, maintaining the correct body posture is also important. Generally, people have a habit of slouching forward or slumping back, which affects back muscles, ligaments, discs, and other body parts. Over time our poor sitting posture becomes a more concrete habit, and it increases the stress exerted on other sections of your body, like the shoulders, arms, and legs, and creates a back hump.

Make sure that when you sit, remain close to your desk with head erect, upper arms parallel to the spine, hands at a 90-degree angle on a work surface, and legs at a 90-degree angle above ankles.

Continue to be active

Regular exercise is equally important to have an office chair positioned correctly and practicing correct posture. It won’t work if your body becomes stiff and fails to remain in the posture for too long. Thus, stretching, and walking, whenever possible at work, is necessary.

Apart from stretching, you may mix breathing exercises and other techniques to relax as apart from body structure, other things that can cause back discomfort is stress, and stress can be caused by many things like financial demands, tight deadlines, performance assessments, or other personal problems.