Low Back and Neck Pain Caused By Poor Posture on The Job
As our society advances, jobs continue to become more
sedentary in which people are spending most of their workday using a computer
while sitting at a desk. This trend has
seemed to increase the incidence of low back and neck pain like never before
seen. Is part of the problem due to our
physical deconditioning? Absolutely.
However, another significant cause is improper workstation
ergonomics. This refers to factors such
as seat height, positioning of the computer screen, distance we have to reach
when typing, etc. These factors are
important because improper positioning can cause postural related syndromes
that directly lead to neck and low back pain.
So if you work at a desk for long periods throughout each day, try some
of these simple changes to relieve neck and low back pain.
Steps To Take To Avoid Low Back Avoid Low Back and Neck Pain on the Job
-
Check
the height of your chair. If it
is adjustable, proper positioning includes being able to comfortably rest both
feet flat on the floor. Your thighs
should be roughly parallel with the floor or even slightly downward. If using a computer, allow your shoulders to
relax and bend your arm at the elbow.
The elbow should rest comfortably on the armrests of the chair. From that position, you should be able to
rest your forearms on the desk comfortably.
This is where you should place your keyboard and mouse so that you do
not have to vary from that position to type or use the mouse.
-
Check
the front edge of the chair.
Your thighs should extend slightly past the edge of the chair and not be
pressed directly against it. This
prevents certain nerves, veins, and arteries in the legs from constantly being
compressed which could lead to sensation changes in the lower extremities.
-
Position
of the computer screen. Ideally,
you want the computer screen placed directly in front of you and not off to
either side. This will help prevent
overstimulating and straining various muscles of the neck, shoulders, and upper
back. Also, if possible, the screen
should be placed in such a way that your eyes gaze downward at approximately a
15 degree angle. Research has shown that
this is the natural sight line for our eyes and prevents constant eye
strain. If you absolutely have to place
your screen to the left or right, try and arrange your body so that you are
completely turned that way and not just turning your head in either
direction. Also, consider changing the
side it is located at from time to time in order to avoid overworking the neck
musculature on the same side constantly.
- Proper
Lighting. Natural light is best
to prevent eye strain and to help avoid headaches. If possible, arrange to have your desk
located near a window where you can have access to the natural light during the
daytime hours. Avoid placing lamps or
bright lighting near your line of sight.
This can cause severe eye strain leading to headaches.
If you work a desk job or use the computer often, feel free
to talk to
Dr. Kmett about setting up your workstation properly!
