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Finding Back Pain Relief


Does your back ache after a long day of work? Many people experience muscle tension and soreness from long hours sitting at desk. The most common cause of pain in the work place is poor posture. We slouch or twist our bodies into strange positions and are not even aware of the strain we place on our muscles until we suffer from pain and discomfort.

Tips to Avoid Back Pain

These tips can help you find relief from back pain and to prevent future soreness:

  • Take a break to stretch your muscles. Start a new habit of stopping briefly to get up once each hour and walk around, if only for a few minutes. During your breaks, stretch your tight muscles to relieve some of the tension.
  • Apply hot or cold packs to the sore area. If the area is inflamed, use cold packs to numb the pain and reduce any swelling. Hot packs will relax tense muscles and increase blood. You can use hot or cold about once an hour for 15 to 20 minutes.
  • Evaluate your chair for proper support and fit. Good posture is one of the best ways to prevent back pain. Your chair is the more effective tool you have to encourage and maintain good body position. Does the shape of your chair fit your body properly? Does the back rest support the curvature of your lower back? Additional lumbar support can easily be installed to relieve muscle strain and improve posture. Confirm that the height of your chair allows your feet to rest flat on the floor, or add a footrest. If your chair is too narrow or wide, or if the seat catches you behind the knees, you may need to find an ergonomic chair that better fits your needs.
  • Rearrange your desktop and keyboard. Back pain is frequently caused by improper placement of keyboard and mouse. An adjustable keyboard tray easily allows for optimum keyboard position, an inch or two above your lap, just lower than your elbows. The mouse should be as close to the keyboard as possible so you never have to reach for it. An ergonomically designed mini keyboard brings the mouse in closer, further reducing muscle strain.

Back pain in computer users is often caused by poor posture and overuse of muscles. Taking breaks and stretching will bring some immediate relief and decrease future pain. But the best long-term solution is to restore and maintain good sitting posture. Adjust your chair and work space to provide quick relief, and try the right ergonomic products to encourage healthy habits to benefit you well into the future.