Back Pain is incredibly common and is the most commonly used excuse next to the common cold for missing work. Almost all of us, who work in offices, are more likely to suffer from chronic back pain than people who have physically exerting jobs. Working long hours without proper support causes shoulder and neck pain and also adds strain to your back. Here are some tips on how you can avoid neck and back pain while at work.

  • Maintain proper posture while at your workstation. Ensure that the natural curve of your spine is supported. Use a lumbar support if required and do not hunch forward.
  • Adjust the height of the chair so that you rest your feet flat on the floor and your knees are at 90 degree angles.
  • Remove or Lower your arm rests so that your arms are resting at 90 degree angles.
  • Place your monitor an arm’s length away from you and slightly below your level. This will ensure that you don’t lean forward and strain your neck.
  • Use a headphone or speakerphone if you have to attend long calls. Do not strain your neck and shoulder by tucking your phone between the head and the shoulder for more than 5 minutes. Hold the phone in your hand and remember to switch sides during the conversation.
  • Don’t keep staring at the monitor without a break. Turn your neck to both sides about 5 times once every couple of hours.
  • Ensure that your monitor is at a level that does not make you bend down or look up. It should be at the same level as your vision.


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