First, choose a good chair
Different chairs have different uses, and the chair that is most suitable for operating a computer may not be suitable for writing. Choosing a chair that is suitable for work is very important.
The general requirements for a chair are:
1. Good support for the lower back.
2. When sitting, the knees should be slightly higher than the hips.
3. Both feet can comfortably rest on the ground.
4. When sitting, the feet should touch the ground, which can reduce pressure on the lower back and avoid rotation while sitting, causing tension on the lower back.
When choosing a chair, you should check:
1. The height of the chair.
2. The depth and width of the seat.
3. The angle of the backrest.
4. The height of the seat cushion and backrest.
5. The shape of the backrest support.
6. The angle of the seat and backrest.
7. The height of the armrests.
8. The distance between the armrests.
In addition, if the height of the chair cannot be adjusted, you can raise or lower the height of the work surface to fit the height of the chair, or use a footrest or place your feet on a box for support; if the backrest does not support the lower back, you can place a pillow or soft cushion on the back.
Preventing bad posture while working
People who frequently use computers
Sitting in front of a computer screen all day can easily lead to bad posture. To prevent neck and back pain, adjust the height of the screen to eye level, which can relax the neck instead of tilting it backwards.
People who frequently answer phone calls
Avoid holding the phone with your neck to prevent "telephone syndrome" in the cervical spine.
People who stand for long periods of time
Keep the natural curvature of the spine by placing one foot on a low stool, railing, or platform, and alternate resting the feet.
People who engage in repetitive posture work should take regular breaks.
Learn to lift objects safely
The American Academy of Orthopedic Surgeons has launched a public education program called "Safe Lifting" to remind people to use correct lifting postures to prevent back pain.
The key points are as follows:
1. Plan ahead and avoid rushing.
2. When lifting objects, stand with your feet shoulder-width apart to maintain stability.
3. Bend the knees and avoid bending the waist, maintaining the natural curve of the spine.
4. Tighten the abdominal muscles.
5. When lifting heavy objects or carrying them, keep them as close to the body as possible.
6. Use the strength of the lower limbs to lift the chest up.
7. Keep moving forward and avoid twisting the body.
8. Do not try to lift objects that are too large or heavy alone, seek help if necessary.
Exercise to prevent back pain
1. Back stretching exercises
Experts suggest doing back stretching exercises for 10 minutes twice a day to prevent back pain. After 3 years of back exercises, 550 employees of a company in the United States reduced their medical expenses for back pain from $140,000 in 1990 to over $30,000 in 1992.
Specific methods for back stretching:
Standing position:
Bend both elbows and move the waist forward and backward, doing flexion and extension exercises.
Support the lower back with both hands, try to lift the chest forward, and maintain this posture for a period of time.
Move both shoulders. Rotate the shoulders backward a few times, then rotate them forward a few times.
Cross both hands behind the back, try to lift the chest forward, and maintain this posture for a period of time.
Sitting position:
Lean against the chair, exhale as much as possible, then tighten the abdominal muscles and count to 10.
Sit upright in a chair, raise the right arm with fingers pointing towards the ceiling, move the neck and eyes along with it and hold for a few seconds, then relax; repeat with the left arm. Repeat several times for each arm.
2. Increase muscle strength
In 1994, the Journal of the American Medical Association reported on a study conducted by the University of Washington. The study reviewed 16 articles on the effectiveness of exercise in preventing back pain and found that exercises to strengthen the back and abdominal muscles had significant short-term effects in preventing back pain. The exercises include strengthening the muscles and flexibility of the back, abdomen, hips, and thighs, all of which contribute to maintaining the stability of the spine. The exercises include:
1. Wall sliding: to strengthen the muscles of the back, hips, and lower limbs. Method: Stand with your back against the wall, feet shoulder-width apart, gradually slide down until the knees are close to 90 degrees, count to 5, then slide up to stand.
2. Leg extension: to strengthen the muscles of the back and hips. Method: Lie on your stomach, tighten and lift one leg upward, then hold this position for a count of 10, and then return to the starting position; repeat with the other leg.
3. Leg lift: to exercise the muscles of the abdomen and hips. Method: Lie on one side, lift the leg on the upper side for a count of 10; then switch to the other leg (or lift the leg while sitting).
4. Shoulder-to-knee lift: Method: Lie on your back with your knees bent and your feet flat on the bed, slowly lift your head and shoulders, and touch your knees with both hands.
5. Standing leg hook: to exercise the muscles of the hips and back. Method: Stand behind a chair with both hands on the chair, bend the knee and lift the leg backward, keeping the other leg straight; then switch to the other leg.
The American Academy of Orthopedic Surgeons recommends doing these exercises every day, doing each exercise 5 times. Before exercising, warm up with upper and lower limb stretches or walking to relax the muscles.
Common back support aids
1. Backrest
Most back support products are designed to encourage good back posture and reduce back pain. Usually, the backrest should have a suitable shape or contour, and some inflatable backrests are used for long-distance travel, such as on airplanes.
2. Lumbar cushion
Lightweight foam pillows can be made into different shapes, such as flat cylindrical shape, and must have curvature to adapt to the natural anterior curvature of the waist.
3. Neck support and headrest
Useful during car and airplane travel. If designed properly, it can prevent whiplash injuries to the neck during emergency braking.
4. Garden tools
Long-handled lawn rakes and snow shovels designed for manual labor can reduce back strains. You can also choose lightweight plastic tools instead of metal tools based on your physical condition.
5. Inclined desktop board
It can reduce the damage to the neck, waist, and back caused by long periods of bending and looking down. This inclined board must have sufficient width, can be placed on a desk or podium, and the angle can be adjusted.
6. Shoe horn
A shoe horn about two feet long allows you to put on shoes without bending over. You can also try to use shoes with elastic openings instead of lace-up shoes.
7. Mattress
It should have firmness. A study has shown that sleeping on a firm mattress can significantly reduce back pain symptoms.
