Ergonomics For Back Pain Prevention

Working programmer

Let us all admit that we spend a considerable part of our day sitting. We are often switching between a laptop and a smartphone, taking notes on our desks or traveling on a bike or car. Do you know, sitting for long hours can eventually lead to back pain? So, what can be done to prevent back pain? The best way to prevent back pain is to watch its ergonomics. Ergonomics is one of the essential components of injury prevention. Ergonomic in simple words is the study of work. It is a study of designing workplaces and manipulating tasks with the capacities and limitations of the human body. 

Sitting is an inevitable component of office jobs, even with a few micro-walks throughout the day. Fortunately, there are numerous ways to set up your workstation in order to make your 9-to-5 life healthier and more comfortable. Here are a few tips to help prevent back pain. 

Movement Is Life, Life Is Movement

Moving is an important element of keeping your spine healthy throughout the day. Have you heard of stretch breaks? Get up from the chair, move around and stretch for around 15-30 seconds. This not only offloads the spine but also keep you fresh. You can take a walk during your lunch break. So get up and start moving! These habits can considerably reduce neck and back pain. 


Ergonomic Tips

Sitting is an inevitable component of office jobs, even with stretch breaks and micro-walks throughout the day. Fortunately, there are numerous ergonomic tips to make your 9-to-5 job healthier and more comfortable.

  1. Setting up your computer screen: If your computer screen is set too high or too low, it may cause shoulder or neck strain at the end of the day. The top of the screen should be set at eye level so that you don’t have to glance up and down all the time.
  2. Consider using an ergonomic chair with a backrest that supports the curve of your lower back (lumbar spine):  Sit back in your chair with your thighs perpendicular to your knees at hip level. Place your feet on the floor or on a footrest to keep them comfortable. 
  3. Avoid excessive bending from the back:  It’s advisable to sit at a desk with an appropriate posture if you’ll be answering emails for more than a few minutes rather than bending and leaning on the table. 
  4. Adjust your keyboard to a height where your elbows are bent approximately 90 degrees and your shoulders are not slumped.
  5. Keep sufficient eye distance between the screen and eyes. At least 20 inches (51cm) will be an ideal distance. 


Exercises at work that prevents neck or back pain 


These exercises do not require open space and can be easily done on/around the desk. 

  1. Shoulder Shrugs: Try to raise your shoulders to your ear level and bring it down. Repeat for 10 times. 
  2. Shoulder Retractors: Sit in a neutral position and try to bring your shoulder backwards such that you are squeezing with the shoulder blades 
  3. Chin tucks: Sit in a neutral position and try to slowly glide the head backwards. Pull the head and chin as much as you can. Do not tilt or nod your head.
  4. Stretching: Gentle stretches of the arms, legs and back. 

If you’re still struggling with back pain, you can get the best back pain prevention and fitness tips from the best orthopedic doctors and physiotherapists with our hassle-free appointments. You can reach us at with your problems and queries. You can also stay updated with the latest advancements for low back pain care and hear from our patients who fought back pain with us. 

Why Choose Sancheti Hospital for Back Pain? 

  • 56 years of expertise in treating orthopedic conditions.
  • Use of advanced treatments, latest technology and types of equipment. 
  • Physiotherapists who are experts in musculoskeletal conditions and manual therapy.
  • Hassle-free appointment. 

For more information and expert advice, call our appointment desk: 88888 088 45


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