Goodbye back pain: tips for the office
15.6.2017
Translation: machine translated
Back pain is a tiresome affair. Use these simple tricks to train your back while sitting.
Back pain is a widespread ailment. Those of you who sit in front of a computer at the office during the day are particularly susceptible to it. I myself have also realised that my back makes itself heard if I don't pay enough attention to it. So how do I prevent back pain, or how do I get rid of it again?
Sitting correctly
Sitting correctly is one of the most important steps in preventing back pain. As your mum has probably always said to you: "Don't arch your back! Sit up straight!" Oh mum, you're so right. 😀 However, in addition to a straight back, other factors are also crucial for a healthy back.
- Change your sitting position - Change your sitting position several times a day. This challenges your back muscles and strengthens your spine.
- Right height - Make sure your chair is set to the right height for you. Your arms and legs should always be at a right angle.
- Use the backrest - your lower and middle back area will be better stabilised and evenly loaded.
- Sit on a cushion - To keep your balance, your back is always in motion. This strengthens your muscles and relieves pressure on your spine.
I also got myself one of these seat cushions and I think they're great. They don't cost a lot of money, take up almost no space and can be used in different ways. However, the changeover was a bit difficult at first. My body suddenly activated muscles that I didn't normally need for sitting. As a result, my muscles were quite sore for a few days. However, the sore muscles confirmed that the ball cushion works and helps me to build up better back muscles. Sitting balls also have the same effect. However, these take up more space than the cushion. On the other hand, they are more versatile. For example, for occasional gymnastics exercises.
Stand from time to time
Sitting all day makes your body sluggish. So try to move around often or work standing up. Short meetings work wonderfully at a standing table. Not only is your back happy about this change, the meeting is often more productive standing up and you reach a decision more quickly.
Also try standing while writing emails or making a phone call. If you have a laptop at work, you can also go outside from time to time. You are also welcome to use the stairs instead of the lift. Provided, of course, that your workplace is not on the 20th floor of a tower block.
If you don't have a laptop at work but a stationary computer, going outside is rather difficult. In this case, there is also a solution for working standing up: height-adjustable desks. Connected to a power supply, these desks can be effortlessly adjusted in height with the help of a small electric motor. This means you can decide for yourself whether you prefer to work sitting or standing.
Exercises for in between
As already mentioned, your back will be happy if you move it from time to time. If you don't have the opportunity or time to get up to stretch your legs a little, there are simple and effective exercises that you can do while sitting down. Two exercises that I often do at work are as follows:
Shoulder circles
- Sit on the chair with a straight back .- Touch your shoulder with your fingertips.
- Now draw large circles in the air with your elbows.
Turning seat
- Cross your left leg over your right .- Place your right hand on the outside of your left knee.
- Hang your left arm loosely over the backrest.
- Now pull your left knee to the right and your upper body to the left.
- Hold, then change sides.
There are many other exercises for your back at work. However, these two work pretty well for me. You can stay seated in your chair and don't need any additional equipment. Do you know a good exercise for the office? Why don't you write it in the comments and share it with the Community?
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