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ergonomic tips at work

Ergonomic Tips at Work to Reduce Back Pain

Working long hours, heavy lifting, repetitive movements and staying glued to your computer all day can result in severe back pain. Even though it may seem to you that you can’t do much about it, there are some tips and tricks that will help you prevent, reduce or eliminate pain. From adjusting your posture to a remedial massage, here is what you can do.

1 – Keep the Right Posture

Whether your job involves sitting, standing, or moving around, it is essential that you maintain correct posture. Try to pay attention to it all the time until it eventually becomes a habit. Your bodyweight should be balanced evenly on your feet, while your back, shoulders and neck should be upright and straight. Make sure to always keep the natural curve of your back. When you are sitting in front of a computer, your screen should be at your eye level, while the position of the keyboard should allow you to bend your elbows at a 90-degree angle without slumping your shoulders. Consider purchasing an ergonomic chair that will support your spine and help maintain the right posture. If you are lifting objects, ensure that they are not too heavy, bend your knees to lift then hold the object close to your body and make sure that you don’t twist your body while you are picking things up.

2 – Alternate Movements

Most types of work require repetitive movements. If these repetitions are putting too much pressure on your body, you might start feeling the pain without even realising the cause. Try to be more conscious of your movements and do your best to alternate whenever possible. Always try to avoid unnecessary bending, reaching and twisting. If you can use a shortcut on your keyboard, don’t use the mouse repetitively. If you need to make a lot of phone calls while working on your computer, using a speaker or a handset is very practical.

3 – Walk Around and Stretch Your Muscles

Use your breaks to rest from work, change your position and relax your body. If you have been physically active, it is best to lie down and unwind. You can also stretch your muscles if they have been under a lot of pressure. On the other hand, if you have been sitting at the desk, it is best to go for a walk or do a session of yoga or some stretches. Even just walking or running on the spot for 15 minutes will make a huge difference.

4 – Combine Sitting & Standing

If you have an office job, you need to know that sitting all day is unhealthy even if you maintain the right posture, so it’s best to have a comfortable ergonomic chair and to protect your eyes from the screen. Alternating between sitting and standing can help. Sit-stand work stations are very popular right now, so invest in one of them if you want to prevent back pain and other health issues related to office work.

5 – Consider a Remedial Massage Sydney

If you already suffer from back pain, you can try to reduce or eliminate the symptoms with a remedial massage. Sydney has many massage centres where you can get a free consultation, book an appointment or even purchase a whole package of services that will help you target your problem better. Remedial massage is a combination of techniques that help relax your muscles, reduce the pain and stimulate the body’s natural healing processes. You’ll feel rejuvenated after just one session, but regular massages can help prevent back pain and possible future problems with your back.

Disclaimer:
The information provided in any of our programs, digital or printed material is general in nature and contains statements of opinion that are not intended as medical advice of any kind. Symmetry Welllness PTY LTD (Trading as Symmetry Massage Clinic) are not medical doctors and therefore we recommend that you consult your health care professional before commencing any diet, cleanse or fast, or before following any of the guidelines in our programs, digital or printed material, to determine their suitability for you and your personal circumstances.