How to Avoid Agonizing Back Strain at the Office

You should keep in mind that when you sit in one place for an extended period of time at the office, you can increase your chances of getting back strain. However, there are certain precautions that you can take that will help prevent this from happening to you. Don't let agonizing back strain prevent you from efficiently performing your job duties. Just follow these helpful tips for avoiding back strain while at work.

Difficulty: Moderately Easy

Instructions

1. 
   comfortable office chair

   ADJUST YOUR CHAIR
   Adjust your chair so that the height coordinates with your workstation. Make sure that your chair is comfortable and easily adjustable to accommodate your needs. Chairs with arm rest are more suited for comfort.

2. 
   workstation

   ADJUST YOUR WORKSTATION
   Adjust your computer so that you don't have to strain your neck and eyes to see the monitor. Adjust the lighting and background on your monitor. Practice good posture and sit up straight in your chair with your feet in front of you.

3. WEAR COMFORTABLE SHOES
   Make sure that your shoes are comfortable and can withstand your weight and height and can be worn throughout he day without causing feet pain. Once your feet begin to ache, it affects your whole body.

4. GET UP AND STRETCH
   It's a good idea to stand and stretch every hour to avoid stiffness and pain. You should also relieve yourself from mental stress that could be caused by long periods of concentration on your work, which could ultimately lead to severe muscle tension.

5. 
   bottled water

   DRINK PLENTY OF WATER
   Be sure to drink plenty of water, at least six to eight glasses per day. Water rids the body of toxins, hydrates you and restores energy. A lack of water can cause you to become dehydrated which can lead to low back pain and energy loss.

Tips & Warnings

• for more serious back strains, consult your physician

[omghow]

on 11/23/2009 Thanks for sharing. great advice on how to avoid back pain.

[meridians]

on 11/21/2009 Great advice to relieve back pain!

[jeni10]

on 11/20/2009 I can use these tips when I work for long hours at home. Great article on how to avoid agonizing back strain at the office. 5*

[lighthouse1958]

on 11/18/2009 Very good ideals to deal with back pain while at the office. I say stretching and walking around for a few minutes helps out alot and watch the posture. It seems to want to lay down toward the end of the day. Great article. 5*

[alltrails]

on 11/18/2009 Back strain at the office can be rough. It's not like you have a choice of where to work, so your tips on making your office easier to work in are excellent!