Most people in the workforce hardly pay attention to proper form and movement. All they think about is completing a day’s work, getting stuff done, and making the next sale. Without adequately taking care of your body, you will not be enjoying these achievements for long.
Nearly fifty percent of all working Americans face back pains every year. What’s worse is that most of these people will use painkillers to resolve the problem. However, this does not fix an issue caused by nerve compression or disc problems.
If left unresolved, it could lead to further health complications, inability to go to work, and a reduction in the quality of life. What’s worse is that chiropractic specialists warn that back pain could result in disability.
You don’t want that!
Here are four tips to ensure that you take proper care of your back while in your workstation or business premises.
1. Use the Right Workstation Ergonomics
With most kinds of office work involving endless report-making, back-to-back meetings, tight deadlines, and lots of data-entry, sitting on a desk from nine to five is unavoidable. You can barely get enough time to take a lunch break or take a walk down the street.
So, how can you take care of your back?
Use an ergonomic office chair or a sit to stand desk. It promotes physical activity, and if you change position every half hour to hour of the day, it can eliminate back pain. A chiropractor Wayne NJ can write a letter to your office administration and recommend an ergonomic office chair for you citing health reasons.
2. Practice Proper Posture
Assuming you get the recommended ergonomic office chair, it will have an adjustable seat height. Chiropractic specialists encourage office workers to create a habit of proper sitting posture by ensuring the feet are always securely on the floor. The knees and feet should be at a right angle. This posture will help you maintain a proper lumbar lordosis.
Ensure that your keyboard is at a forearm distance away from your body. It keeps your upper body in a proper posture. Adjust your screen to eye level. It prevents straining your upper back and over-flexing your neck for prolonged periods, which could result in headaches. For a low monitor, invest in a monitor stand. And in case your monitor is high, raise your chair and get a stool to rest your legs and maintain your knees and feet at a 90-degree angle.
3. Lift Properly
When talking of proper lifting, most people will think of heavy boxes, equipment, and large loads. But light lifting, such as stacks of files and papers, if not done correctly, can cause back, shoulder, and neck injuries. If anything feels heavy for you, always ask for help from a colleague.
Chiropractic specialists advocate for lifting using proper technique. When lifting something that is on the floor, squat and use your legs to straighten up, with your back retaining its natural curve. Use your entire hand to pick the load and hold it close to your body. Always use your legs for strength and support, and not your back. Refrain from twisting your body.
4. Visit a Chiropractor Regularly
Chiropractic specialists focus on the diagnosis and treatment of neuromuscular disorders. With 24% of lumbar disc herniation being asymptomatic, 95% of the cases are at L4 or L5. Only a visit to a professional chiropractor clinic can help you get a proper diagnosis before the condition gets worse. An MRI can confirm the existence of a lumbar herniation early enough.
A regular visit will have you get a back adjustment or have the professional align your vertebrae for preventive care. Never ignore symptoms of misalignment such as tension or pain, or use painkillers to numb the pain. Pain killers do not resolve the underlying problem. Instead, get chiropractic treatment. Studies show that spinal manipulation is 37,000 to 148,000 times safer and more effective than non-steroidal anti-inflammatory drugs.
Your health should always come ahead of any sales targets or profits. As you work, pay attention to how you lift any load. Invest in the right workstation ergonomics and retain the proper form as you sit on the chair and work on your computer.