We’re university students. We sit at our laptops for hours every day doing assignments, researching or whatever else it is we do. To top it off, some of us have jobs which require us to spend long amounts of time sitting down. I don’t know about you, but I know that when I stand up after spending hours sitting at my desk, I get a pain in my back. Here are the top ways you can avoid and decrease back pain after a long day working!
- Get up and move!
Moving is very important when it comes to protecting your spine and reducing back pain. If we sit for long periods of time our backs can become stiff, so make sure you get up and walk around for a few minutes during your break. Apart from this, try and move every half an hour, even if it’s just for a couple of minutes.
- Buy a lumbar back support and a footrest.
These can be bought online on websites like Amazon and are not too expensive, but they can help create good posture while you’re sitting down. It also keeps the natural curve of your spine, which can also help prevent back pain. Using a footrest can help to keep your hips and knees at a right angle and keep your feet flat on the floor avoiding crossed legs. This in turn can help prevent back pain by keeping your posture.
- Change the height of your chair and make sure it’s comfortable.
Setting your workspace up at a height that you will be most comfortable working at for long periods of time is very important. Start by investing in a good chair set to an appropriate height. According to Beacon Orthopaedics, to achieve this, sit as close to your desk as comfortable with your upper arms parallel to your spine. Place your hands on the surface of your desk and your elbows should form a 90-degree angle. If your elbows are lower than the surface of your desk, adjust the height of your chair until your arms form the correct angle. The armrests of the chair should be set to lift your shoulders slightly making it less likely for you to slouch forward and putting less pressure on your upper spine and shoulders. If possible, invest in a mount to sit your laptop on to have the keyboard at a height that allows you to rest your elbows by your sides.
- Sit with good posture.
Sitting with good posture is really important when it comes to maintaining the health of your spine. Sit as close as possible to your desk with your head upright, your upper arms parallel to your spine and your hands at a 90-degree angle on your desk. If you set up your chair as I outlined above, you can ensure you are always sitting with good posture.
- Stretch at your desk.
This is also important for the same reasons as moving every half hour is. It can reduce tiredness, while also preventing muscle strain injuries. It also improves your posture, so it’s a win-win!
As always, I’m not a doctor so please make sure you speak to your GP if your back pain is continuous.