How to Avoid Back Pain at the Office part 2

Do leave work on a daily basis with a sore or ache back? In my last blog we discussed how to avoid back pain at the office by altering your sitting position, using a foot rest, and changing positions while having to star seated for long periods of time.  Today I would like to follow up by covering some topics that were not discussed. 

Do you have upper back pain or headaches while you are at the office?  If so does your chair have arm rests and do you use them?  Supporting your arms thought the day can keep your upper back from knotting up, causing tightness as well as pain.  Many people do not realize that headaches can result from the muscles growing tired of supporting the weight of the arms. If you have arm rests use them whenever you are not typing. The more breaks you can give your back the better.

  How you treat your back at work is very important, but how you organize your work space can make a big difference.  These days, most desk jobs involve a computer, and many computers are not set up to meet your ergonomic needs.  First, check to make sure your computer is set up directly in front of you so you do not have to turn your head or twist your back.  Second, see if the monitor is set at the correct height.  When sitting at the computer the top of the monitor should be at eye level so that your head is tilted down at a very slight angle.  Third, if you type a lot from paper documents you can get a document holder that attaches to the side of the monitor.  If the majority of your work involves typing from a hard copy into the computer you might try sliding everything over so the document holder is right in front of you.  The key here is to keep your position straight ahead while typing so you do not have to turn or twist.  If you us a filing cabinet that is just close enough to reach but far enough away where you have to stretch or twist to use it, get up and walk over to it.  Remember that the more you walk or move around while not typing the better.  You back will thank you later by not hurting.