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Back Ache, No More!

Isn’t it irritating when the niggling pain in your back prevents you from doing your work?

Today’s working class generation is no stranger to persistent back problems that honestly has the power to make your life miserable. The truth is that sitting in an office chair for prolonged periods of time can definitely cause back pain or worsen an existing problem. This, coupled with a bad posture, unbelievable levels of stress and work pressure is like the perfect recipe for disaster. However, whether you have a thousand deadlines or not, taking care of your health should be the number one priority. To make this simpler for you, here are a few easy and everyday tips that you should keep in mind if you want to say bye-bye to your back ache at work.

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Get the right chair

The first step towards dealing with a bad back is by attacking where the problem arises and the problem arises with the chair. Choosing the right kind of chair to sit on is imperative, and why not, you’ll be spending most of your day on it. The trick is to choose a chair that has the right kind of ergonomic setup which will provide you with 100% back support.  It is also important to adjust your office chair according to your body’s proportions which in turn will help improve comfort and reduce aggravation to the spine. While sitting on your chair, your elbows should always rest at a 90 degrees angle from your work surface, you should be able slide your fingers under your thigh at the leading edge of the office chair easily at all times and the backrest should be adjusted in such a way that when you’re sitting you don’t slump forward.

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Don’t Slouch

Unfortunately, due to the prolonged period of time that we spend sitting on our office chair, we tend to naturally slouch or slump over onto our work benches. This is a big no-no when it comes to getting rid of back pain. Slouching and sitting on your chair is very bad for your back, mainly because it completely distorts the posture of your spine, causing it to mangle itself into strange and unknown positions which your body is not naturally comfortable with. The minute you start treating your back in this unnatural way, the muscles start to cramp and spasm leading to an unbearable back ache. Moreover, when you sit in a slouched manner, it makes you look bigger, which ideally, we all want to avoid. So, if you’re a ‘sloucher’, here’s a friendly reminder to sit straight!

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Distribute Weight

Whether you’re sitting it standing, distributing your body weight equally is essential for maintaining a good posture and therefore a pain free back. Leaning more on one leg or on one side may feel comfortable and it tricks your mind into thinking that you’re relaxing. However, the truth is that by doing so, instead of using the full support that your body has to offer, you’re localizing your entire weight to one side only. This in turn causes pressure build up on the side that you’re leaning towards which ultimately leads to lower back and hip distress. In order to get rid of any discomfort related to your back, it is important that you ensure that your body weight is evenly distributed at all times.

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Stay Grounded

While we all tend to sit with our legs crossed (more out of habit than anything else), it is not the most ideal posture if you have a bad back in question. The ideal way to sit on your office char is with your knees bent at a right angle, so that the weight is distributed evenly. In fact, it is good to keep in mind that your knees should be positioned even with or slightly higher than your hips while sitting. This can be achieved once you spend some time picking the right kind of chair and adjusting it to the right height as per your requirement, using a foot rest or stool works as well. The other tip is to always keep your feet on the ground. While standing up from a sitting position, it is wise to first move to the front of your chair and rising slowly than doing it with a sudden jerk.

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Be Active

Last but not the least, it is important to understand that we’ve not been chained to our chairs. Sitting there all day long without getting up or moving around is a recipe for disaster. The key to maintaining good health and a pain free back is by staying active throughout the day. Vegetating in your work station causes your muscles to start ceasing which in turn causes a lot of pain. The only way to deal with this is by getting up and going a short break every 45 minutes to an hour. When you move, your blood circulation improves which brings important nutrients to all the spinal structures and keeps your muscles thriving. In general, moving about and stretching on a regular basis throughout helps keep the joints, ligaments, muscles, and tendons loose, which in turn promotes an overall feeling of comfort and relaxation.

The importance of a good posture and a healthy lifestyle, especially when you’re working round the clock cannot be stressed upon enough. At the end of the day, only when you’re at your optimum, health wise, is when you’ll be able to reach the optimum, work wise!

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