Good habits to adopt in the office to avoid back pain

Good habits to adopt in the office to avoid back pain

Having your back and neck hurting when you spend the day in front of the computer is classic. You are told what to do to avoid that.

When you spend hours sitting in front of a screen, you often have back and neck pain at the end of the day. Involved, having your head tilted towards the screen to read, repetitive movements (with the mouse, the keyboard, etc.), a bad sitting position, do not pay attention when you carry or lift objects or simply not standing up often enough. These are the good habits to adopt to avoid these evils.

Adapt your workspace

If you are working on a screen, it must be at eye level so that you do not have to bend over to read. Specifically, the bottom of it should be aligned with our chin. Our feet should be flat on the floor and our knees should be at 90 °, otherwise the seat is too high or too low. Our arms rest on the desk or on the armrests.

Take regular breaks

Non-smokers know that it is easy to "forget" to take breaks and end up spending 3 hours in front of the screen without realizing it. We therefore force ourselves to take regular breaks, every hour if possible, in order to get up and change position. In passing, we take the opportunity to stretch a little, if only by shrugging your shoulders and making them "roll" backwards, stretching the neck, etc. And we also relieves the eyes since we leave the screen a few minutes to look away.

Be careful when wearing things

Wearing things (whether light or heavy) with poor positioning is a common cause of back pain. We therefore take the following reflexes: we do not lean forcing on the back, we bend our knees and keep our backs straight, and we get up keeping our back straight; when you carry a heavy object, you keep it close to you (= avoid wearing your arm); we take the time to lift a heavy object. Finally, we do not hesitate to ask for help to colleagues, to several, it's less heavy!

Here are 3 reflexes to set up illico. If, however, neck and back pain are recurrent, we do not hesitate to go see his doctor!