How to Relieve the Back Pain While Working in the Office?

How back pain results in sitting in an office chair Sitting in office seats for extended amounts of time may be a major cause of back pain.  Sitting is a static posture that may cause increased stress in the back, arms, neck and legs, and may add an enormous amount of pressure to the back muscles and spinal discs.  

Furthermore, sitting in a slouched-over or slouched-down position in an office chair can overstretch the spinal ligaments and also strain the spinal discs.  Besides being uncomfortable, with time, bad sitting posture and workplace ergonomics can damage spinal structures and lead to recurrent episodes of back pain.

Guidelines for sitting at an office chair Here are some important guidelines to help make sure Your office chair and work area is as comfortable as possible and causes the least Quantity of stress to your spine:

1.  Elbow measure Rest your hands on your work surface (e.g. desktop, computer keyboard).  If your elbows are not at a 90-degree angle, then move your seat either up or down.  

2.  Thigh step Check that you may easily slip your fingers under your thigh at the top edge of the chair.  If it's too tight, then you want to prop your feet up with an adjustable footrest.  If there's more than a finger width between your thigh and the seat, you want to elevate the desk/work surface so that you can increase your chair.  

3.  Calf measure With your bottom against the chair back, attempt to pass your clenched fist between the back of your calf and the front of your seat.  If you can not do that easily, the chair is too deep.  You'll need to adjust the backrest forwards, insert a lumbar support, or find a new office chair.

 4.  Lower-back support Your bottom should be pressed against the back of your seat, and there should be a pillow that triggers your lower back to arch slightly so that you don't slump forward as you tire.  This service is essential to minimize the load (strain) in your back.  Never slump or slouch in the chair, as that puts extra stress on your back and lumbar discs.  

5.  Eye level Close your eyes while sitting comfortably with your head facing forward.  Slowly open your eyes.  Your gaze should be directed at the middle of your monitor screen.  If your computer screen is higher or lower than your gaze, you need to raise or reduce it.

6.  Armrest

Adjust the armrest of your chair so it only slightly lifts your arms at the shoulders.  The use of an armrest in your office chair allows you to take some of the strain off your shoulders and neck, and it ought to make you less likely to slouch forward in your seat.