The spine is essential to our lives, since it allows us to stay upright and move in every direction.
We often assume that workplace spine injuries happen due to accidents or from overexerting our muscles while lifting or moving something heavy, but in reality, most of these injuries result from poor posture or spending too much time sitting in the same position in front of a computer, whether in in-person or virtual work sessions.
Sitting for eight or more hours a day in front of a computer with poor posture, without taking breaks to move your limbs or stretch, leads to ergonomic problems that affect your muscles, joints, and bones, with the spine being the most affected.
The most common spinal injuries occur in the cervical and thoracic vertebrae. While posture is the main cause of spine problems at the office, other factors can also play a role, such as lack of physical activity, anxiety and stress, osteoporosis, and being overweight or obese.
There are certain steps that can help prevent spine problems at the office; the main one is practicing good postural hygiene and adjusting habits- in other words, correcting your posture to avoid straining the spine into forced positions.
It’s also important to use proper technique when lifting heavy loads or making sudden movements.
Tips to Prevent Spine Problems at the Office:
Set up and maintain proper posture while working at the computer, which should include:
- Your back supported against the back of the chair.
- Your legs and feet fully supported at all times.
- Head held straight.
- Screen at eye level.
- Arms resting on the desk.
Take breaks every hour to stretch your muscles a bit and move your joints, and follow a regular physical activity routine that strengthens the neck and lower back.
Practicing activities such as yoga, tai chi, swimming, and Pilates can be very helpful, as they improve flexibility, mobility, and muscle strength.
- Avoid excess weight by eating a healthy diet.
- Quit smoking.
- Get enough sleep.
- Moderate your coffee intake.
- Use ergonomic tools or products that help you maintain proper posture, such as an ergonomic chair, keyboard, and mouse.
It’s also a good idea to see a physical therapist periodically, who can help you care for your spine and treat any existing muscle tension or injuries. This will help you maintain proper posture and keep your back relaxed.
At ABC Medical Center, we have the Spine Clinic, equipped with the latest technology and expertise in spine care, including how it works, its conditions, and its treatments. Reach out to us.
