How to Protect Your Back and Neck During Work?
Updated: Aug 9
Do you work from home? Do you sit a lot during your work? Have you ever suffered from back or neck pain?
Here are the 4 effective ways to protect your neck and back from getting hurt during work:
1. Maintain Proper Posture
You should sit up straight with your back aligned against the chair, shoulders relaxed, and feet flat on the floor. Avoid slouching or hunching forward, as this can strain your back and neck. You should adjust the height of your desk, chair or computer to a height that suits you the best. In order to maintain good posture, you should also work on the core muscles and back muscles. With good core muscles, there are less chances for you to misuse wrong muscles or compensate posture. For example, you can add dead bugs and planks exercise in your workout routine.
2. Regular Breaks and Stretching
Regular breaks and stretching can prevent you from muscle tightness and soreness. After working for an hour, you should stand up and move around for several minutes. Perform simple stretching exercises on your neck, shoulder and back muscles to alleviate muscle tension. For example, you can stand up and bend forward, try to touch your toe with your hands with your knees keeping straight. This can help you to stretch your lower back and hamstring.
3. Stress management
Stress will contribute to muscle tension and discomfort in the back and neck, you can practice stress management techniques to reduce the chances or frequency of muscle tightness. You can develop your own stress management routine or method, such as deep breathing exercises, meditation, or taking short breaks to relax and unwind.
4. Workplace adaptation
If possible, you can consider using a standing desk or adjustable workstation at your workplace or your home. This allows you to alternate between sitting and standing throughout the day. Standing or using an adjustable desk allows for better movement and reduces the strain on your back and neck from prolonged sitting.
Remember, prevention is key when it comes to protecting your back and neck. By implementing these practices and making conscious efforts to maintain good posture and take breaks, you can minimize the risk of discomfort and promote spinal health.
Book with our experienced physiotherapists and kinesiologists today and start protecting your back and neck during work.