Working at the desk and inactivity can cause regional back pain…
Physical Medicine and Rehabilitation Specialists, who said that there are some conditions that need to be considered to prevent low back and back pain, said, “One of the most common causes of complaints of those working at the desk is the pain seen in some parts of the body. Sitting disorder and improper physical activities can increase the severity of pain. It is possible to prevent these pains with simple measures to be taken.”
Stating that sitting motionless and in a certain position for hours is quite unhealthy, Chiropractics said, “When sitting in the chair, the body should be in an upright position and the back should be supported with the backrest chair. However, setting the appropriate screen distance is also very important to prevent regional pain.”
Experts offered 12 suggestions desk workers to avoid their back pain:
Try to be in an upright position while sitting in a chair or armchair and make it a habit. In the meantime, your knee joints should be located higher than the hip joints, and the soles of your feet should be in full contact with the ground. It is good to change positions from time to time while sitting.
- When getting up from the chair, one foot should be in front of the other, your back should be in an upright position while pushing yourself upwards with the help of your leg muscles and arms.
- The backrest should be ergonomic to provide appropriate support for the back and waist curve.
- The seat height of the chair should be such that the soles of both feet are in full contact with the floor.
- While both hands are on the keyboard; arms should be parallel to the trunk.
- At the end of every 40-50 minute working period, a 5-10 minute break should be taken and the working environment should be removed.
- When standing still, put an object 15-20 centimeters high under one foot and raise it slightly. After a while, put your other foot.
- If you need to carry the weight, divide the load equally with both hands.
- When picking up an object from the ground, bend your knees and squat down. Do not bend at the waist. Lift the load not with your waist, but with your legs.
- When picking up an item, do not lie down towards it, but get close to it. When picking up an object from the ground, first bring it closer to your body and then lift it up.
- Walk at least 15 minutes every day. Gradually increase the walking distance.
- Even if you’re healthy, do muscle-strengthening exercises every day. Remember that the muscles of the abdomen, back and buttocks are the natural corset of the body.