Ergonomic Adjustments for Less Back Pain

Since 8 out of 10 Americans suffer from back pain and half of that 80% experience back pain repeatedly, it's important to focus on what we can do to counteract back pain.  And since most people's back pain is not the result of an injury but of every day use and misuse at work.  Thus, today let's look at some easy to implement tips for simple ergonomic adjustments anyone can make that are guaranteed to relieve back pain, from work station set-up to actual movements.

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• Your monitor should be at eye level.  Most people keep their screens too low and don't even realize that bending their heads to see them hurts their necks, shoulders, and backs. An easy fix is a monitor lift so you can raise it to eye level to be able to lift your head.

• Your keyboard and your mouse should be on the same surface and close together.  Minimizing movement relieves strain and over-extension.   Many workers find that using an ergonomic mini keyboard (which leaves out the numeric key pad usually on the right) helps them keep the mouse (and therefore their arms) in tighter, which helps avoid strain from having to over-reach to get to it.

• Stand more. Sitting all day is terrible on your back.  It may seem like there's no alternative, but an adjustable height ergonomic desk allows you to sit or stand with one touch.  Thus, you can stretch out and keep working.  A bonus is that collaboration is made much easier when workers can stand and look at a screen instead of all bend over one.  

•Take short breaks to stretch out your body.  Sitting all day is incredibly hard on your back.  Thus, take breaks to stand and stretch.  Be sure to stretch gently and slowly so you don't injure yourself.

Even if it’s “normal” to have back pain, experiencing it is not the way life is supposed to be. You are your best ally in caring for back pain or strain.  By monitoring symptoms and making a few life style and ergonomic adjustments, you can alleviate and even avoid many stress-related injuries, like back pain.  The main thing to remember is to take care of yourself at home, work, and play by developing new habits, such as good posture and stretch breaks.

Sitting at a computer all day puts enormous pressure on your back and even your shoulders.  While standing up for breaks and phone calls is a good start, it's ideal if you can maintain a standing position for longer periods of time. A recent study with adjustable height desks at Cornell University reports that most people reported reduced muscle strain when they switched between sitting and standing while at work.  As an added bonus, if you suffer from pain in your neck and shoulders, the flexibility to both sit and stand at your computer can significantly decrease your muscle strain at work.

Productivity

There's a reason kids take afternoon naps.  There's something about a full morning of work and a full belly that makes one quite lethargic, and less productive, in the afternoon.   This after-lunch time is a great time to try out standing at work, which will improve circulation and increase productivity. A study at USC discovered that just standing up can increase brain function by 5% to 20%!

Health

Health experts tell us that too much sitting is linked to cancer.  Rotating between sitting and standing while at work can help provide for better overall health. Medical research has shown that, in general, standing at your job is healthier than sitting. At the University of Missouri a recent study found that standing up can also have a significant impact on weight loss and calorie burning. It may be time to try standing up for part of your work day!

Collaboration

An additional plus to an adjustable height desk is that the standing position makes co-worker collaboration more feasible.  One of the more awkward work moments is having someone bend over your see to see your screen as you work together, or you having to bend over someone else's, especially for sustained work time.  An alternative is to both stand to collaborate and enjoy the benefits of standing together.

With an adjustable height ergonomic desk, one swift move can raise your monitor, keyboard and, in some designs, even your work surface to the perfect standing height.  Standing up for part of your work day can help decrease pain in your back and shoulders and provide better comfort and increased productivity. Try upgrading to an ergonomic desk to enjoy the benefits of being able a sit or stand while working on your computer.