Prolonged work in the office without taking regular short breaks for relaxation of muscles, can cause both the occurrence of back or neck pain, and aggravation of existing problems at this level.
This can happen even if your seat is very comfortable.
The main cause is that the position is static and thus increase pressure on back muscles, neck, shoulders and arms.
In addition, be honest: your position at work is even correct? Very probably not.
And if you're hooked on solving a project, for example, you are all likely to not stop up there several hours.
So today, so tomorrow...
and the pain will appear, even more frequent and more intense.
The good news is that there are some solutions you can use to prevent this situation.
You simply need a little self-discipline.
First, is the best option, of course, an ergonomic chair.
But its height and the backrest should be adjusted and customized according to body characteristics.
Here are the main issues on which it is advisable to have them in mind.
Sit at the desk, relax, keep your back straight and put your hands on the table so that the forearms and spine to be parallel.
If necessary, change the seat height and possibly the degree of inclination.
To the extent possible, the back should be parallel to the backrest, this position without causing any discomfort to you.
Thus, muscles are not tense all the time.
A quality ergonomic chair is designed so that when you leave the rear backrest is tilted slightly and remain in that position.
This detail may seem irrelevant, but in reality it is essential to reduce the degree of pressure exerted on the back muscles.
After you've managed to find your position, close your eyes and open them easily.
Your sight should fall exactly on the center of the monitor.
If it is located too high or too low compared to your eyes, you will need to make the necessary changes.
Otherwise, the neck muscles will be constantly tense.
Every 15-20 minutes, do few neck rotations in a clockwise direction and vice versa.
Five rotations will be sufficient to maintain muscle mobility and prevent the installation of a state of tension at this level.
Fighting back pain The best remedy is the therapeutic massage performed at least once a week, also relax taking a bath with salt and plenty of foam, its effect will be felt not only on mood, also on the muscles.
Here are major red flags that should warn you to go to a medical examination: Pain are accompanied by other events such as fever, chills or sweating; The symptoms became so intense, that you wake up at night; Back pain is accompanied by similar pain in the legs.