Back pain is one of the most common health issues desk workers face today. It can significantly impact productivity and quality of life, whether it’s a dull ache or sharp pain. Prolonged sitting, poor posture and an inadequate workspace are often the causes of these preventable aches and pains.
At AdventHealth, we strive to care for all of you in body, mind and spirit. Our skilled orthopedic care teams understand the importance of maintaining your musculoskeletal health. Being empowered with the knowledge you need is the first step toward a happy, healthier you.
Read on to learn more about boosting your overall health by making your workspace more ergonomic.
Steps to an Ergonomic Workspace
Taking proactive steps toward a healthier workspace can significantly benefit your musculoskeletal health and overall performance at work.
Tips to create a more ergonomic workspace include:
Set Up Your Chair
Consider an ergonomic chair that supports the natural curve of your spine. Also, make sure the chair height allows your feet to rest flat on the floor and your knees to be at a 90-degree angle.
Set Up Your Desk
Keep your keyboard and mouse within easy reach to prevent overreaching.
Monitor Position
Place the monitor directly in front of you at an arm’s length distance. The top of the screen should be at or slightly below eye level. Also, make sure your monitor is readable to avoid straining your neck.
Take Regular Breaks
Stand up and stretch every 30 minutes to an hour. A good idea is to incorporate short walks throughout the day to keep your muscles active.
Use Proper Lighting
Ensure that your workspace is well-lit to reduce eye strain.
Other Considerations
Consider using a footrest to support your feet if you can’t reach the floor. You can also use document holders to keep papers at eye level to avoid excess strain.
Taking proactive steps to create an ergonomic office environment and seeking professional help when necessary can greatly reduce episodes of back pain and improve your overall well-being and performance in and out of work. It’s important to consider these tips to create a better workstation for yourself and help prevent future pain.
Potential Causes of Your Pain
Possible causes of office-related back and neck pain include:
- Poor posture: Slouching or sitting in a non-ergonomic position can strain your back muscles.
- Prolonged sitting: Staying seated for long periods can lead to stiffness and discomfort and can promote an unhealthy, sedentary lifestyle.
- Inadequate office furniture: Using non-ergonomic chairs and desks can contribute to poor posture, back pain and neck pain.
- Inefficient desktop layout: Overreaching, overarching, craning your neck or bending in unnatural positions can put you at risk for strains and pain.
When You Should Seek Help
If you’ve utilized all these tips in your workspace and back pain persists despite ergonomic adjustments, it might be time to consult a chiropractor. Chiropractors are here to help in this area and are highly trained to diagnose and treat musculoskeletal issues, including back and neck pain. Our skilled providers are here to help ease your pain and walk with you on your journey to whole health.
We’re Here To Provide the Support You Need
From minor aches to severe pain, our orthopedic care team is here to care for you in body, mind and spirit. To learn more about our orthopedic care services or to schedule an appointment, visit us here.
