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How to reduce work induced back pain

Although many would have it believe that it is best to just suck it up and take your pain home with you, but it is not only going to affect your work, it will inevitably affect your overall health as well, which will be harder to fix. However, there are simple methods to ensure that your work will not have any effects on your health, and that you can go home without feeling any pain. If the pain gets worse though, you should consider visiting your local physician to have it checked out.

Back pain Woman

The first thing to improve is your ergonomics

It is not the same whether you have good equipment for your work or not, and the same goes out for your workplace as well, office ergonomics is crucial if you want your back to stay healthy and if you do not want to suffer permanent damage. It is vital that your desk and chair are built in a way that will best support your natural posture and that you do not have to strain your back too much, otherwise expect to feel a lot of pain after a long days’ worth of work.

Keeping posture natural

Even if you have good furniture in your office, it is not enough to ensure that your back is not going to hurt, you need to learn how to properly sit and work at your office. This is especially important if you are already fighting with back pain, sitting at work when you have back pain will become tedious, but after a while, it will help and you will feel better. But, make sure that you follow these guides as they will ensure your health improves and that you can continue working uninterruptedly.

Avoid straining and squinting

Nowadays it is common to work from laptops and from smaller devices, but this means that you will have to squint and strain a lot, and it will not only affect your back, but also your eyesight as well. Make sure that you equip your office with a couple of monitors to attach it to your machine you work from, and also get a separate keyboard, so that you can best adjust the reach and distance you need to work without developing any pain.

What you sit on is vital

Keep in mind that office furniture is not just your chair and desk, it is also what you have around in your office. Having a couch or another chair can be beneficial as you can rest for a bit when you feel that you are getting tense and stiff. Moreover, it will have an esthetic value in your office as well, making sure that whoever comes in will be greeted with a positive and welcoming atmosphere. It would be helpful if your office had a lounge area as well, with good furniture, to help people sit down and relax for a bit when work gets to them.

Frequent breaks are important

It is advisable that you take frequent breaks, as it will help you not only feel better, but it will improve your overall efficiency, making it possible to work with full capacity at almost any given time. The science behind taking breaks states that in order to increase productivity, you should take a small break every hour or so, it will help with your memory and with your health as well. Nevertheless, make sure to use the breaks wisely, and to grab an energizing snack as well, as it can help you live through the day more easily.

Getting rid of pain

Although it is not always possible to get rid of back pain completely, it is possible to reduce it to a minimum so that it will not influence your work at all. However, make sure that you are taking the necessary steps in order to reduce the weight of work on you, and you will start feeling better immediately. If the pain becomes really unbearable and you feel that you cannot take it anymore, it is best to visit your physician, as they will know how to help you so that you can feel good as new.

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