Adjust your posture correctly, stand up for 10 minutes to exercise gently every hour or so at work, and exercise daily to help office workers reduce back pain.
According to M.D. Pham Van Tin, Department of Neurology and Spine Surgery, Tam Anh General Hospital, Hanoi, back pain is common in office workers, mainly caused by sitting for a long time, incorrect posture, and bad habits. sedentary and unsuitable working environment. By simply changing some daily habits and paying more attention to posture and lifestyle, office workers can reduce back pain, maintain work performance and prevent degenerative diseases and disc herniation. cushion…
Adjust your sitting position properly: Sitting at work for long periods of time with incorrect posture is the leading cause of back pain. Reduce this risk by placing your computer screen at eye level to keep your neck and shoulders in a comfortable position. You should choose a chair with a backrest that provides lumbar support to keep your back and shoulders straight. When sitting, you should put your feet on the ground, use a height-adjustable chair or add a small chair under your feet. The angle between the thigh and calf should be 90-120 degrees. Avoid sitting cross-legged, bending one leg, squatting or stretching your legs excessively. Learning how to sit correctly not only reduces back pain but also limits stress on muscles and joints, especially the neck and shoulders.
Sit up straight and use a chair that can be adjusted to the appropriate height to help reduce back pain. Image: Tam Anh General Hospital
Use support tools: Back mattresses, pillows or chairs that support the lumbar spine can create a feeling of comfort, support the back and reduce pressure on joints and muscles.
Daily stretching: Simple stretching exercises can improve blood circulation and reduce back muscle tension. Some sports such as walking, swimming, yoga… help the spine become more flexible, reducing back pain. People with back pain due to illness need to choose sports according to the advice of a specialist.
Change exercise habits: Sitting for long periods of time is a common factor causing back pain. Office workers should apply the 50-10 rule, which means for every 50 minutes of sitting at work, stand up and do light exercise for 10 minutes. Use a standing desk if possible or switch to working in a standing position occasionally. Walk around the office every chance you get, for example to pick up documents, get a drink of water, or chat with colleagues. Continuous movement limits pressure on the spine and strengthens the muscles that support the back.
Adjust your diet and rest: A balanced diet and enough sleep (7-8 hours per night) promote better body recovery. Dr. Tin advises adding good foods such as milk, green vegetables and salmon to the diet because they contain lots of calcium and vitamin D, which support strong bones. Drinking 2-2.5 liters of water a day helps maintain the elasticity of spinal discs.
Sleep in the right position, choose the right mattress. Lie on your side with a pillow between your legs or lie on your back with a pillow under your legs and back to avoid pressure on the spine. Adequate rest not only helps the body stay healthy but also reduces persistent pain.
Doctor Tin recommends that people with pain in the muscles next to the spine, sharp pain and increased when standing or carrying heavy objects, decreased when lying down, pain spreading to the legs, back pain with numbness, paraesthesia in the legs, weak legs, Difficulty urinating, kyphosis or severe back pain that affects your life should see a doctor.