3 adjustments to help desk workers avoid back and neck pain

Desk jobs are common in many industries. People who work in these jobs often sit for long hours at a time. This can lead to a variety of spinal problems, from chronic back pain to herniated discs to sciatica.

For many people who work at a desk, neck and shoulder pain and lower back pain have become familiar. This makes it easy for many people to ignore and cause the pain to last longer. Some adjustments can help reduce pain and take better care of the health of the spine, according to the health website Livestrong (USA).

Incorrect working posture can easily cause neck and shoulder pain.

Sit in the correct posture

One of the most important factors in maintaining spinal health when working at a desk is sitting in the right posture. Poor sitting posture will lead to pain running along the spine. If not changed, this pain will become chronic and increase the risk of spinal-related diseases.

The correct sitting posture when working at a desk is to sit up straight, keep your shoulders relaxed, and your neck not leaning too far forward. Your buttocks and lower back should touch the back of the chair. This posture will help the back of the chair support your spine better.

Your feet should be flat on the floor, knees should be at right angles. If the chair is too high, use something to raise your feet. The monitor should be at eye level. If the monitor is too low, many people tend to tilt their heads forward or hunch over. This position will strain the cervical and mid-back vertebrae, causing neck, shoulder and back pain.

Regular exercise

The human body is evolved for movement. Therefore, sitting continuously for long periods of time can easily cause discomfort, causing the spine and joints to become stiff, reducing flexibility and causing fatigue.

Experts recommend that people who do sedentary jobs should exercise regularly. On average, after 30-40 minutes of sitting, you should spend about 2-3 minutes standing up and walking around. Stretching and rotating the spine are also very effective in reducing stiffness and back pain.

Apply on-the-spot exercises

These are movements that people can apply on the spot without going anywhere. For the cervical vertebrae, people should sit up straight and gently pull the chin towards the chest and hold this position for 5-10 seconds.

For the middle and lower back, the practitioner should stand up, place his hands on the lower back and gently lean back, holding for 5-10 seconds. This movement will help stretch the back very effectively, according to Livestrong .

Source: https://thanhnien.vn/3-dieu-chinh-giup-nguoi-lam-viec-ban-giay-tranh-dau-lung-co-185241115135716812.htm