Many of those with computer jobs suffer from sitting-related back pain. Often, even the most comfortable office chairs from suppliers like Office Monster can cause back pain amongst workers. It would seem that use of the back is what would result in problems, but long stints in a sedentary position can be just as damaging. Sitting directs a large amount of force from the upper body toward the back muscles and discs, especially those of the lumbar spine.
Often, office back pain is generated due to slumping in one’s seat, which tend to occur when a computer user gradually leans forward toward the screen. When a person slouches, the ligaments and discs become overextended. If a person continues to use their body in that way over a lengthy stretch of time, long-term spinal injury can result. In turn, chronic pain can develop that may require sophisticated, multifaceted treatments.
Customizing your chair to avoid back pain from sitting
One of the strongest defenses anyone in an office environment can have against back pain is an ergonomic chair. However, having the chair is only one component: the relationship between your desk, chair, and body is critical. The following tips will help you establish an ergonomic environment:
- Elbows – To minimize chair back pain, make sure that your hands can lie flat on your keyboard while your elbows are at a right angle. If they can’t, raise or lower your chair as applicable.
- Thighs – You want to be able to comfortably get your fingers beneath your thighs where they meet the front of your chair. If it’s difficult, elevate your feet slightly using a footrest.
- Calves – With your buttocks all the way to the rear of the seat, you should be able to get a fist in between your chair’s front and your calf. If that’s not possible, use a lumbar support to push your back forward.
- Lower back – One simple way to reduce chair back pain is to facilitate the natural arch of your back with a lumbar cushion (as referenced above). Supporting your lower back in that manner significantly decreases the load, which can strain your back over time.
- Eyes – When you look forward, you should see the top edge of your computer screen. In other words, the document or webpage you are viewing should be comfortably within your line of sight, just below the height of your eyes.
Adjusting your desk so that your setup is more ergonomic is the first step in curbing office back pain. For many of those with chronic pain, though, a more comprehensive strategy is needed. Our, multidisciplinary back pain program – incorporating such strategies as spinal decompression and cold laser therapy – can return you to normal activity, without the constant interruption of pain.