Back pain is one of the most common ailments in the world, and it can affect anyone, even the youngest and healthiest people. If neglected, it can become chronic and cause serious mobility problems.
Among the most common causes of back pain are poor posture and excessive stress to which our lumbar vertebrae are subjected during the hours spent at the desk.
Here are 7 lumbar saving tricks to follow to prevent or relieve back pain at your desk:
1. Adjust the chair properly
The chair is our main ally to prevent back pain at the desk. To adjust it correctly, follow these tips:
- The height of the chair should be such that your feet are flat on the ground and your knees at a 90-degree angle.
- Your back should be well supported against the backrest, with no gaps between your back and the chair.
- The elbows should be bent at a 90-degree angle and at the height of the table.
2. Use a back support
A back support can be a great solution for improving posture and preventing back pain. Position it so that it wraps around your lower back and supports it comfortably.
3. Take regular breaks
Sitting for many hours at a time can be harmful to your back. To avoid fatigue, take regular breaks of at least 5 minutes every 2 hours. During this time, get up and walk around for a while, or do some stretching exercises.
4. Use an ergonomic mouse
An ergonomic mouse can help you maintain proper posture in your hands and arms. Position it so that your wrist is in line with your forearm and your elbow is bent at a 90-degree angle.
5. Do stretching exercises
Stretching exercises can help improve back flexibility and prevent back pain. Do them every day, for at least 5 minutes.
By following these simple tips, you can reduce your risk of back pain at your desk and improve your overall health.
