When performing duties as an office employee, have you ever been or are experiencing back pain? Do not worry. Office employees are quite often experience it. Complaints are often associated with your habits that must work for long in front of the computer.
The good news, back pain that always interfere with daily activities can actually be prevented. Here are tips so that you do not get back pain due to long work in the office.
Supporting your back well
Arrange the size of your work chair back to fit on your back. The right size of the seat chair can reduce the tension in your back. The position of your knee should be slightly lower than your hips. You can use a footrest if necessary.
Set the seat position
Arrange the height of the chair so you can type with your wrists and arms parallel to the table. Your elbows should be on the side of the body so that the position of the arm forms a 900 angle in the elbow joint.
Rest your feet on the floor
The next step to prevent back pain is you have to position your feet flat on the floor. Make a comfortable foot position for you, if necessary use a footstool. Do not cross the legs because it can cause posture disorders.
Position the computer screen to eye level
The position of the computer screen should be right in front of you. Place the screen with more or less distance along the arm of your hand and the top of the screen at your eye level.
Put the mouse as close as possible
Position the mouse as close as possible to you so as not to make you bend.
See as clearly as possible
Make sure you can read the writing on the screen as best you can. Do not let you have to bend because of the difficulty of reading writing that is less clear. If necessary use a tool like glasses.
Positioning the keyboard appropriately
Position the keyboard right in front of you as you type. Give the keyboard a distance of about 10-15 cm from the front of the table, so there is room to place your wrist rest when typing.
Make sure the distance is affordable
Position the objects that you often use reach by hand, so easy when will take it. For example objects such as phones, pens, and so forth.
Take a pause
Do not sit in the same position for a long time. Make sure you change your posture as often as possible. Always taking the time to take a break can have a good effect on your back, because it can make the muscles are not tense.
If you still often back pain after working in the office, you may have not done some tips above. Try to do it in order to prevent back pain that could just reduce the productivity of office employees like you.
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Really enlightening post. Im not rilly an office worker but Im a college student who normally studies wit my laptop and i occasionally get this persistent back pains. But with this tips, I hav discovered part of the reasons why i get such pains(the wrong positioning of my computer and my arms wen typing).
Thanks alot doc
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Good information. When you are young these sort of things don't concern you. However, when you get older it becomes much more important. It seems every little thing can cause you health problems. A great deal of my focus now is just staying healthy. I am working in an office as I type and I am following all the rules mentioned above.