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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Develop new habits, starting with posture.  Your posture is  a major contributor to back pain.  Sitting too straight or too slouchy can cause a lot of back pain.  A well-adjusted ergonomic chair could become your best friend. 

• 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.

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