7 simple tips to prevent back pain at office

Most of the jobs today requires sitting on a same chair for a long time. But ever wondered what harm are you doing to yourself ?

Back ache is very common amongst those working late in the office meeting deadlines and coping with the pressures of the work. Sitting in a bad pose for long leads to back pain. Lack of exercise and ignoring very basic etiquettes of posture while sitting can even result in chronic back aches.

Below are 7 tips by which you not even can prevent your back pain but also can increase your productivity at work.

1. Don’t cross your legs ever. Your foot should always be touching the floor. If you can’t adjust your chair height get a footrest.

2. Your arms and elbows should not be hanging in the air. Order a chair with arm rest today if it doesn’t have. Your limbs should always relax while sitting.

3. Your forearms should be parallel with the floor and should make almost 90 degrees with your upper arm.

4. Monitor should be at minimum distance of 20 inches from your eyes.

5. Your keyboard and mouse should be at the same height and you should adjust the slope of your keyboard such that your wrists are always straight.

6. Don’t sit in one position for long periods of time. Keep changing postures in between. Every half an hour take a break and walk few steps or talk to colleague.

7. Do 2 minutes of simple stretching while sitting at your desk for 2-3 times a day. If for some reasons you can’t do these stretches then make sure you use staircase instead of the elevators which will also increase your blood circulation.

You can also download softwares that will keep reminding you of the stretch breaks and will also show you how to do your 2 minutes of stretches while at desk. And also do remember to drink lot of water.

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