Follow These Ergonomic Tips to Help Pain at Work

Source: Spine Health

Sitting for prolonged periods is inevitable for many individuals working jobs that require a substantial amount of desk work. Unfortunately, this is a main cause of chronic lower back, back, and neck pain. Sitting for prolonged periods of time with bad posture or in a slouched position can strain the spinal discs and overstretch the spinal ligaments. Over time, poor posture can contribute to frequent bouts of back or neck pain which will cause additional discomfort. 

Here are some simple guidelines to follow to help make sure your desk space causes the least amount of stress on your back and neck:

Avoid prolonged static posture

Make an effort to change positions every twenty minutes, whether you remain sitting and stretch out your legs and arms, or you go for a short walk. After going back to your chair, try to alternate your posture by doing something as simple as changing the cross of your legs. This will restore some of the tissue elasticity required for joint protection.

Eye level

Position your chair and computer screen so that your gaze is at the center of the screen. If you find that you are gazing higher or lower, adjust your computer screen appropriately. People with bifocal glasses should adjust their computer screen so that they do not need to tilt the neck backwards to read the screen.


Adjust your chair’s armrest so that it lifts your arms at the shoulders by a little bit. By using an armrest you will reduce some of the strain on your shoulders and neck, as well as helping you to maintain good posture and avoid slouching.

Elbow position

Start by sitting as close to your desk as possible with your hands rested on your work surface and your elbows at a 90-degree angle. If your elbows are not at this angle, adjust your chair either up or down, and make sure that your upper arms and spine are parallel.

Lower-back support

Your chair should be cushioned and provide comfort and support. As for positioning, press your buttocks against the back of your chair, arch your lower back slightly, and be conscious of your body beginning to slouch so that you can promptly correct your posture.

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