Three ways to help office workers avoid back pain

The nature of the job requires sitting for long periods of time, making office workers susceptible to diseases such as scoliosis, spinal degeneration, herniated discs, chronic back pain...

MSc. Dr. Ta Ngoc Ha, Orthopedic Trauma Center, Tam Anh General Hospital, Hanoi, said that sitting posture directly affects the structure of bones and joints and the shape of the spine. Correct sitting posture not only reduces back pain but also reduces wear and tear on joints, muscles, and ligaments; maintains the strength of the core muscles and the body's ability to maintain balance; reduces muscle tension; and improves spinal function.

According to Dr. Ha, to have a healthy musculoskeletal system and prevent diseases, office workers need to pay attention to the following factors.

Sit properly

Office workers should keep their backs straight when sitting, adjust the height of the chair so that the hips and knees are perpendicular, the soles of the feet are placed on the ground. At this time, the thighs and arms are parallel to the ground, the chest is open, and the shoulders are relaxed.

Avoid sitting with your legs crossed to improve blood circulation. Use a backrest or small pillow to support your lower back, keeping your pelvis tilted forward and your spine straight.

Adjust the position of the working tool

You can use a stand to adjust the height of your computer, ensuring that the screen is at eye level, thereby limiting the posture of looking down. The distance from the top of the computer should not exceed 5 cm from your eyes.

The distance between the edge of the keyboard and your hands should be comfortable for your wrists. This distance usually ranges from 10-15 cm depending on the person. Equip yourself with a wrist rest to help avoid muscle fatigue.

The mouse should be placed in the dominant hand position, ensuring the wrist is straight and comfortable when using the mouse. At least 2/3 of the arm using the mouse should be placed on the table, avoiding bending the wrist which leads to muscle strain.

Allocate rest time

Sitting for long periods of time reduces blood circulation and causes muscle fatigue. Office workers should take short breaks between work hours to exercise gently and improve blood circulation. This helps relax muscles and reduces pressure on the musculoskeletal system.

After every 25 minutes of work, you should rest for 5 minutes; walk lightly or do on-the-spot stretching exercises such as shoulder stretches, lower back stretches, back and biceps stretches, shoulder stretches...

Some other tips that can protect the spine include using a headset if you have to use the phone frequently, not holding the phone between your ear and shoulder to avoid tilting your neck; placing frequently used items within reach to limit reaching for things.

Doctor Ha recommends that outside of work hours, office workers should maintain regular exercise 2-3 times per week. They should focus on exercises that strengthen the muscles of the lower back and the core. These two muscle groups are strong and help bring the body back to its proper structure and straight back. Proper nutrition, with adequate nutrients, also plays an important role in helping the body stay healthy and increase overall resistance to disease.