1 out of every 3 adults is said to be experiencing low back pain and according to a recent random survey of Lagos bankers, about 82% of them have suffered low back ache or are presently suffering it. Your neck, back and waist are probably the most affected when it comes to posture and its consequences.
For instance, back pain is one of the most common work-related injuries and is often caused by ordinary work environment-related activities such as long hours of driving or sitting in an office chair, the position of your desktop computer and the height of your desk relative to your chair, or the posture assumed while standing during presentations, watching television or lifting heavy load.
5 WORK POSTURES THAT WILL EASE YOUR NECK AND BACK ACHES
Sit up straight whenever you sit.
Ensure you raise the chair (if adjustable) until you are at a comfortable distance from your desk without having to bend forward or slouch. Flatten your back and buttocks against the chair, keeping your knees slightly higher than your hips and keep your shoulders back, not angulating to the sides or forward. This puts your spine (backbone) in its natural curvature and posture.
- Choose a chair with good lumbar cushion or support. If yours doesn’t have one, put a rolled-up towel or pillow behind the small hollow in your back created when it’s pressed against the chair's back rest especially when you are sitting for long.
- Get up every 2 hours to stretch your back if you have to sit for long. This helps reposition your spine into its natural state if at all there's any deviation that could lead to back pains when left for too long.
- When you leave your house in the morning, only carry what you need. Take a few loads out of your backpack and always carry your bag on both shoulders to even out the load on your back. And for the ladies, remove all non-essential items from your purse or handbag. When your handbag causes you to assume any posture apart from a straight one (like bending to a side) while standing or walking, it's an invitation for back pains later in life.
- Never try to lift anything that you know is too heavy for you. You only accomplish a sore back by doing so. To avoid low back pain, use the right posture when lifting loads. Kneel down and get close to the item you want to pick up. Tighten your abs so they support and protect your back. Then lift with your legs, not your back, and avoid twisting. Keep the object close to your body while you're carrying it.
Dr Osaz (Deji Osasona), a.k.a The Lifestyle Doctor is a Physician & Psychologist turned Life Coach, NLP/CBT therapist, Management consultant, Corporate trainer, Public speaker, Author, & Talk show host. For expert help on effective depression or anxiety disorder management, send a mail to firstname.lastname@example.org for enquiries on available coaching and therapy, bookings or training programs.