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Reducing Neck and Back Strain from Office Work


Sitting at a desk in front of a computer all day can be terrible on your body. Use these suggestions to reduce neck and back strain from office work.

image of a man in pain who needs to focus on reducing neck and back strain from office work

Editors’s Note: This post was submitted by guest blogger, Ally Mann. Enjoy!

Poor posture and sitting for long periods of time are some of the leading causes of back pain in the United States. By adjusting a few key factors in your daily work life you can reduce your vulnerability to neck and back pain. Things like ergonomic keyboards and chairs are essential to ensuring your back health at work. Stretching and maintaining a healthy activity level will also keep you at a lower risk. The following are some ideas to reduce your neck and back pain at work.

image of a meerkat with bad postureCreate an ergonomic workspace and your back will thank you. You may have thought ergonomic products were a sales gimmick with no legitimate application; however that’s not the case. Ergonomic chairs offer essential back and seat support to help maintain proper posture and reduce fatigue. Using a headset instead of a corded phone not only offers more versatility and movement but can reduce neck strain. Ergonomic keyboards are specifically designed to keep hands in a position that reduces neck strain while also decreasing the risk for carpal tunnel. Posture while sitting at a desk for hours a day is what will make or break your back. Utilizing ergonomic office equipment will reduce the strain you place on your back every day at work by encouraging healthy posture.

Ensure your workplace is set up safely. Small nuances can make a big difference in how you move. Things as small as the location of your mouse could be causing you strain. You should also focus on your own positioning at your desk. The ergonomic accessories won’t help much if you don’t align yourself at the desk properly. Make sure your screen is directly in front of you so you don’t have to look up or down to see it. Sit square in your seat and keep elbows and knees at 90 degree angles. Look at diagrams to help you understand what your posture should look like while sitting.

image of three women doing yoga to reduce neck and back strain from office workRegular exercise can create a lifetime of back health, but even just a few stretches a day can improve the tension in your back and neck. Try a couple yoga routines for your back or use your office gym membership a few times a week. Take breaks from your computer and stretch out your shoulders and neck. The stronger your core and back muscles are the better posture you will have.

Sitting at a desk for 8 hours a day is never an ideal situation. By utilizing some of the resources available to you, you can minimize the impact it has on your back. Posture will always be the key to back and neck health.

About the author: Ally Mann is a freelance writer from Idaho. She enjoys camping, her German Shepherds and getting lost in the middle of nowhere. You can follow her on Twitter @AllyManneray.

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This entry was posted in Around the Office and tagged , by Andrew Tillery. Bookmark the permalink.

About Andrew Tillery

Born and raised in Oregon, Andrew has now put down roots in Seattle, because he refuses to call anywhere but the Pacific Northwest home. After graduating from Portland State University with a double major in Marketing and Advertising, he spent some time learning Spanish and experiencing all that South America has to offer. It was while he was south of the equator that he uncovered an interest in writing that he strives to develop whenever the opportunity is presented. When Andrew isn't taking care of business at the office, he is throwing fuel on his fiery passions for sports and the outdoors.