由 home-healthhaven 
We often don’t treat our backs well while doing everyday tasks and working, which can lead to serious back pain requiring treatment. Much of this pain comes from repetitive, improper movements and poor posture at work. Even when we’re not doing physical labor, how we sit at our desks matters a lot. Here are ten tips to help prevent back pain:
1. **Desk Setup**: The way your desk is arranged is crucial. If you’re not sitting correctly in front of your computer, your back will suffer. Make sure your desk is set up so you don’t have to stretch too much.
2. **Chair Settings**: Your chair should offer good back support and stability, ideally with five legs in a star shape. Adjustable seat height and back support are important. Your thighs should be at a right angle to your body, and your feet should rest on the floor or a footrest to support your back better.
3. **Don’t Cross Your Legs**: Sitting with crossed legs misaligns your spine and shoulders, straining your muscles and increasing the risk of varicose veins. Sit relaxed and keep your feet flat on the ground.
4. **Correct Posture**: Your posture at your workstation matters. Don’t hunch over your computer. Keep your back straight and your head aligned with your shoulders. Place your mouse close to avoid stretching.
5. **Take Breaks**: Regular breaks are essential. Sitting for long periods can cause muscle tension and dull aches. Move around often and take standing breaks. Set a phone reminder to take breaks every hour.
6. **Don’t Ignore Pain**: If you feel pain, don’t ignore it. Pain indicates that your body needs rest. Take breaks and rest to prevent pain from becoming severe. Taking a day off to relax can be very beneficial.
7. **Exercise Regularly**: Exercising helps relax and strengthen your muscles, improving coordination. Yoga is excellent for relieving muscle tension. Breathing exercises can also support your core muscles, giving you more strength for long hours.
8. **Minimize Hazards**: Keep your workspace clear of anything you might trip over. Wearing low-heeled shoes can also help with better posture and back support.
9. **Change Up Repetitive Tasks**: If your job involves repetitive tasks, such as talking on the phone or typing, vary your routine. Use a headset intermittently and take breaks from continuous typing.
10. **Manage Stress**: Stress increases muscle tension, leading to spasms and back pain. Reduce stress with positive coping strategies like deep breathing or talking with a friend.
By addressing these factors in your work environment, you can significantly reduce and even prevent back pain.