Work-related back pain explained: Expert on bones and joints discusses ideal work posture to prevent discomfort and promote health.
Want to avoid back pain from all that seated work? Let's dive into some useful tips from an orthopedist, Luís Sá e Castelo, to help you stay comfortable and pain-free.
Daily desk work can deliver a slew of health issues, chiefly back pain and posture-related troubles. Sitting for hours on end can lead to muscle imbalances, stiffness, and joint restrictions—common culprits for back pain. Moreover, it's associated with increased risks of heart disease, type 2 diabetes, and stroke. In some cases, prolonged sitting is linked to higher rates of colorectal, endometrial, and lung cancers. So, it's crucial to address these concerns.
At work, ensure your workspace is ergonomically set up. Adjust your chair so that it supports your legs and back, position your monitor to avoid straining your neck, and keep your keyboard and mouse within easy reach. Remember, it's not just about sitting; regular breaks to stand up, stretch, or move around can significantly reduce the negative impacts of a sedentary lifestyle.
Keep your posture in check by sitting straight with shoulders back, engaging your core, and avoiding slouching. And if you're dealing with persistent, unusual back pain that doesn't respond to medication, wakes you up at night, or is accompanied by limb pain or paresthesia, it's best to consult a specialized orthopedic physician.
Luís Sá e Castelo suggests choosing a regular physical activity that suits your preferences, maintaining muscle quality, and improving resistance to fatigue. While sports like Pilates and functional training can be beneficial, any physical activity is always better than inactivity. By following these recommendations, you can mitigate the risks associated with a desk job and ensure a healthier, more comfortable workday.
On a brighter note, recent research offers hope for chronic back pain treatment, so stay tuned for more positive developments!
- To complement your workplace-wellness routine, consider incorporating fitness-and-exercise activities like Pilates or functional training into your lifestyle.
- Encourage home-and-garden improvements to create a more ergonomic workspace at home, to further alleviate back pain and posture-related issues.
- A balanced diet rich in nutrition plays a crucial role in maintaining overall health and wellness, contributing to a stronger back and efficient muscle recovery.
- By adopting a health-and-wellness lifestyle that includes regular exercise, a nutritious diet, and maintaining good posture, you can work towards a reduced risk of various health issues often associated with a sedentary workplace.
