If you spend most of your day sitting down, you’re putting yourself at risk of developing lower back pain or even worsening an existing condition.
Though it may seem manageable now, constant slouching and poor posture will increase the likelihood of developing long-term pains and even spinal deformities.
Don’t worry, we’ve got a few tricks up our sleeve to help you learn how to prevent lower back pain before it gets too out of hand.
Create an ergonomic workstation
Whether it be at your company’s office, a coworking space, or maybe even your home office, an ergonomic workstation is the key to ensuring comfort for long hours.
Invest in an ergonomic office chair
Unlike a regular office chair, an ergonomic one is specifically designed to give you proper support. Particularly, for your back, neck, hips, and even shoulders.
Their cushions have enough padding to support your weight which helps reduce the pressure on your hips. Their overall design also ensures that your joints maintain a neutral position.
Get lower back support
Did you know that there’s a proper way to sit? Your rear should be firmly planted on the seat and be touching the back of the chair.
Your back should also be pressed against the back of your chair. This is important to encourage the proper curvature of your back
It’s normal to have a slight arch by your lower back (lumbar). Some office chairs already have an arch to support your lumbar, but if yours doesn’t give you can add a small cushion.
Keep your screen at eye level
Keeping your computer’s screen level to your eyes prevents you from unconsciously slouching. To do this, level your eye to the center of your computer’s screen.
If adjusting your chair isn’t enough, you can buy a monitor or laptop riser online. There is a multitude of options, so just choose what best fits your needs.
Elbow and shoulder measure
Having your armrest too high or low will strain your shoulders and back in no time.
Make sure that they’re level with your desk so that your elbows are at a 90-degree angle and your shoulders are relaxed.
Practice correct posture
When sitting for long periods of time, it’s hard to maintain proper posture. It’s a natural tendency to begin slouching after a while.
However, slouching puts pressure on your bones and joints causing them to compress. This results in back and muscle pain, tension, and stress.
Upper body
Your back should be propped against the back of the chair with your arms planted at your sides so that they’re parallel to your spine.
If your shoulders aren’t relaxed, you’re going to feel tension quickly. If so, adjust the height of your chair accordingly.
Your neck should be straight and your eyes facing directly at the center of your computer’s screen. This is to ensure that you’re not craning your head downwards.
Lower body
Plant your bottom firmly on the seat to ensure that weight is evenly distributed to your hips. There should be enough cushion in your seat to ensure that you feel comfortable.
Your feet should be planted firmly on the ground, not dangling. If you can’t do this, try investing in a footrest
Move around every so often
Prolonged static posture will surely leave a toll on your body. Hence, you should take breaks every so often to stretch and move around.
You can stand up and walk around a bit to bring life back to your legs. You can also do slight twists, too.
While sitting, you can stretch your neck from side to side. You can even roll it in circular motions gently.
If you don’t live an active lifestyle, it may be time to rethink that. Regular exercise can help strengthen your body and prevent lower back pain.
And that ends our list of tips on how to prevent lower back pain in your office chair. Establish these practices early on to prevent any problems in the future.
If you’re already experiencing some back pain, we’ve got some recommendations that can help: