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Five Tips to Stop Neck and Back Pain

20 July 2021

Working with sore muscles and joints is inconvenient. Instead of concentrating on the task at hand, you are preoccupied with your aches and pains. 

The more unproductive you are with that setting, the more likely you are to be. In this post, we will discuss what these excruciating bouts are and how to avoid them.

Simple Aches Can to Lead to Serious Injuries

Carpal tunnel syndrome, elbow tendonitis, rotator cuff injuries, and neck/back strains are examples of occupational injuries. Musculoskeletal disorders (MSDs) occur when an employee's physical capabilities do not match the job's physical needs.

What Causes Them?

Repetitive activities, improper placement, violent motions, poor body mechanics, and prolonged duration in static positions are all common causes of these injuries. Strains to the neck and back are the most restricting types of employment injuries. 

They can result in lost time at work, increased medical costs, and increased employer costs. Improved postural awareness, redesigned workstations, ergonomically proper equipment, workflow adjustments, breaks, and preventative exercises can all help to prevent MSDs.

Ergonomics and Its Importance

Ergonomics is concerned with the safe and right designing and arranging of items that people use to maximize the efficiency and interactions between people and things. 

These solutions include specialized tools, flexible workspaces, safe working environments, and efficient processes.

Products that are ergonomically designed in the workplace, such as carefully designed keyboards, mice, displays, and writing instruments, help workers reduce repetitive strain and postural strain. 

The workstation or work environment is made up of desks, seats, keyboard trays, monitor stands, and standing desk converters. Ergonomic workstations reduce strain, improve biomechanical efficiency, and increase productivity.

This is what companies like FlexiSpot have been focusing on. Their products cater to the ergonomic needs of workers in the office and at home. They have a range of standing desks, desk converters, ergonomic office chairs, and even ergonomic accessories. 

You can find them on their website today. Just visit and browse various ergonomic equipment.

It does not end with simply knowing the importance of ergonomics. you also have to do some changes in your lifestyle so that you would be able to reduce back and neck pains. Here are the tips we are providing you so that you can apply them in your daily routine.

There Are 5 Easy Things You Can Do

Many businesses have extensive ergonomics programs in place to increase employee comfort and productivity, but there are five easy things you can do at work to avoid neck and back pain.

1. Make Workflow Changes

The sequence of operations required to complete a job task or project is referred to as workflow. Some jobs demand employees to work in uncomfortable positions or repeat movements throughout their shift. Workers in these occupations and activities are at risk of injury, particularly neck and back problems. 

While certain jobs have rigid workflows that are difficult to change, most tasks contain components that can be changed to lessen the risk of injury. 

If you spend most of your day sitting, try standing for a portion of your shift. When feasible, try to minimize repeated activities or combine them with other activities that demand various motions.

Limit your bending and heavy lifting, but if that is not possible, make sure to conduct these exercises with good body mechanics. 

Bend your hips and knees to lower your body closer to the object when lifting. Maintain a moderately straight spine and generate lifting force with your legs. Your lower back muscles are primarily meant to keep you upright, not for heavy lifting.

2. Take Breaks and Go for a Walk

Taking breaks at work is one of the most effective methods to avoid neck and back pain. Many of us become so engrossed in a project that we forget to switch roles. Have you ever been at your computer for several hours and realized you have not moved?

Throughout the day, you should take breaks to change postures or walkabout. Make use of a timer or an app to remind yourself to take breaks at regular intervals. 

Traditional break intervals of 30 to 60 minutes are available, or you can utilize a system like the Pomodoro Technique, which divides your time into 25-minute blocks and allows you to take a 20-minute break after finishing four of them.

These lengthier pauses are ideal for going for a walk. This will increase blood flow to your muscles while also reducing postural tension. Walking can enhance joint flexibility and boost core trunk muscle activation.

Walking promotes cardiovascular health and lowers stress levels. Walking, according to many people, helps their capacity to focus and process information. Walking has been shown to boost creativity in studies. Take a break and go for a stroll to improve your work performance.

3. Position and Posture Should be Improved

When you sit in a chair, ensure the back of the chair adequately supports your lower and mid-back. Sit with your chin in, shoulders back, and chest out in an erect position. 

With your feet flat on the floor, bend your hips and knees to around 90 degrees. The elbows should rest on the chair's arms, and the arms should swing naturally at your sides.

To avoid a forward head position in your neck or a "hammock effect" in your low back, avoid slouching. Use lumbar support or a small pillow to fill the area in the small of your low back if necessary to avoid slumping.

4. Engage in Preventive Exercises

Stretching and range of motion exercises are excellent ways to avoid muscle tightness and soreness while at work. Stretching exercises help muscles regain their normal length and enhance blood flow. Your muscles can become tense if you stay in a static position for an extended amount of time.

Stretching exercises help to disrupt this cycle by reducing muscle tension and increasing blood flow to the muscles. More oxygen reaches the tissues as blood flow increases, preventing cramps and muscle guarding.

Do not stay in one position for more than 45 minutes at a time. Get out of your chair and move about. Take a 15- to 30-minute break in the middle of the day to exercise. To enhance your circulation, try jumping jacks, pushups, or sit-ups. 

You can strengthen your core and support your lower back and spine with a variety of basic workouts that you may practice at home or work.

Even taking 30-second "microbreaks" to adjust your posture by getting up or arching your back a few times while seated can help relieve stress. Working in a standing position for a few hours each day is also beneficial to your health.

5. Select Workstations and Tools that are Ergonomically Correct

Ergonomic workstations can reduce the risk of injury and increase productivity. The chair and desk are the most basic components of an office workstation. 

Thousands of seats are available, ranging from the most basic to the most sophisticated. Neck and back discomfort can be reduced or eliminated with proper seating. Chairs must be both supportive and adaptable.

Desks are the focal point of workstations and are where the majority of the work is completed. Standing desks, which have become increasingly popular in recent years, come in fixed, manually adjustable, and electrically adjustable configurations. 

Standing desks that adjust to your height allow you to work in either a sitting or standing position.

You can find the Modish Standing Desk from FlexiSpot and more ergonomic equipment like desk converters, monitor mounts, and desk bikes. Check out the best product for you. Head on there now!

Final Thoughts

If you are like most people, you undoubtedly spend a significant portion of your day at a desk. Because of your sedentary habit, you are more likely to spend time in improper posture, which can cause pain and discomfort.

Two of the most frequent ailments we may face while working are neck and back pain. They can result in lower productivity, lost time at work, and costly medical treatment. 

You can also take basic precautions to safeguard yourself. If you follow the recommendations in this article, you should have less discomfort, more flexibility, and more energy at the end of the day.