What are the correct postures to prevent backache?

Question

Hello doctor,

We recently did a survey among our employees, and it turns out a lot of them are having back issues. I am wondering if our office chairs might be the culprit. I know a bit about ergonomics, but I am not sure what the best practices are to prevent back and neck problems. What is the best way to sit down and avoid these issues? Should we adjust our chairs in a specific way or use certain types of chairs? Any tips on posture or other ergonomic adjustments we can make to help everyone stay comfortable and healthy would be really helpful.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and can understand your concern.

Ergonomics plays a crucial role in preventing and alleviating back and neck problems, especially where prolonged sitting is common.

Adjust the chair height so that your feet are flat on the floor, and your knees are at a 90-degree angle.
Your thighs should be parallel to the ground.
The backrest should support the natural curve of your spine, particularly the lumbar region.
There should be a small gap (about 2 to 3 inches) between the edge of the seat and the back of your knees.
This ensures proper blood circulation.
Adjust the armrests so that your shoulders are relaxed and your elbows are at a 90-degree angle.
Your forearms should be parallel to the floor while typing.
Ensure that your back is fully supported by the backrest. Avoid leaning forward or slouching.
Keep your feet flat on the floor.
If your chair is too high, and your feet do not reach the floor, use a footrest.
Maintain a neutral spine position. Your ears, shoulders, and hips should be aligned.
The top of your computer screen should be at or slightly below eye level, about an arm’s length away from you. This prevents neck strain.
These should be within easy reach to avoid overreaching, which can strain your shoulders and back.
Invest in office chairs that offer multiple adjustment options (height, backrest, seat depth, armrests).
Look for chairs with adjustable lumbar support, breathable materials, and swivel bases for easy movement.
Ensure the desk height allows for proper arm positioning.
Adjustable desks can be a good investment.
Consider using standing desks or sit-stand workstations to vary positions throughout the day.
Use monitor stands to adjust the screen height appropriately.
Encourage employees to take regular breaks to stand, stretch, and move around.
Ideally, take a short break every 30 minutes to prevent stiffness and promote circulation.
Provide training sessions on proper ergonomic practices and posture.

A physical examination by a doctor in a hospital is a must to address any specific medical conditions or persistent back and neck pain.

I hope I have answered your question.

Let me know if I can assist you further.

Regards