Office Workers Neck and Back Pain…
It is common for office workers to have shoulder and neck pain, back pain, low back pain, and even knee pain. You may have been to many places for health insurance, self-financed treatment, and also did a lot of exercises and improved posture, but you often still feel that “no Completely good”. Why is this?
Most likely it is because your office environment has been forcing you to be in a bad physical condition. For example, you originally had a healthy health bar full of 100 points, but because of the work environment, tables and chairs, your posture is very poor, and 10 drops of blood are deducted every round. After a few rounds of deduction, you only have 30 drops left, and you have to go to the doctor or physical therapist for various treatments. These healers can help you recover 30 to 60 drops of blood, and you will soon be a living dragon again!
But when you go to work, you start to feel pain again, because you are deducted 10 drops of blood each round, because your desk and chair put your body in a relatively poor position at work. It’s okay for a short period of time. After a long time, muscle aches, numbness of hands and feet, and hunchback are easy to occur.
When your posture and joint range of motion change accordingly, you may change the way your body walks and exercise, causing discomfort in many parts of the body.
Cervical spine degeneration, upper back pain, lower back pain, low back pain, sciatica
Principles for adjusting the office environment
In addition to improving one’s physical condition and exercising more, now we need to tell everyone how to adjust the office environment from the principles of biomechanics.
1, Bottom-up: Adjust the chair first, then the computer. Get your sitting posture first, and then let the computer match your sitting posture.
2, First of all, the most important thing is to change a chair that won’t slide around. You read that right, most of the office chairs with pulleys are easy to return, but they are not good for your waist and legs. Because your body in order to hold the chair so that you can continue to work, your waist and calves will unknowingly spend extra effort to stabilize. If you sit in the office for 8 hours a day, your waist and calves will subconsciously live for 8 hours!
I would recommend changing to a chair that does not slide around, or using some method to fix the chair’s pulley. If you need to move the chair in your work, but not so slippery, half and half, I would suggest cutting the tennis ball, or cutting the PET bottle and putting the bottom half around the chair wheels.
3. Adjust the height of the chair so that your feet do not hang or open.
The height of the chair is very important. If the chair is too short, the pressure on the lumbar spine and pelvis will increase immediately. The knee joint will also be excessively compressed due to excessive bending of the patellofemoral joint. In addition, the table will be relatively high. When you are working You need to put your shoulders in a higher position, which is prone to soreness.
What if the chair is too high? At this time, the feet need to be tipped to touch the floor, or the knee joints will be excessively bent so that the feet can rest on the casters, which may cause excessive tension in the calves and excessive forward tilt of the pelvis; this is compared to the table. Short, working at this angle may cause hunchback problems.
The most suitable height is the height where you can sit upright and lean back to the chair so that your hands can work on the table easily and naturally. At this time, you may ask what should I do if I am very short or very tall?
People who are relatively short may have problems with their feet hanging in the air. I would suggest placing a bench, clever mats, etc. to place your feet. If you are too tall, then I would suggest the other way around. Adjust the chair to the height where your feet are just on the floor. The table will be relatively short. Then you have two ways: change the table or under the computer Padded things to make the computer taller.
As a reminder, according to biomechanics, excessive extension of the knees or poor posture of cross-legged legs may cause problems such as tight iliotibial bands or patella valgus and cause knee joint pain. If it is convenient, you can wrap your thighs with a towel and press the two ends of the towel under the thighs, which can effectively fix the thighs and not spread them too far.
4. Sit up and sit back. Sit up the chair first, and then let the entire spine rest on the back of the chair. Try not to let the back waist hang in the air, otherwise it is easy to cause soreness. If necessary, a lumbar support can be added to the back of the chair to support the back waist.
5. Don’t ignore the elbow. An adult’s arm weighs at least 4-5 kg. If you use the computer at the desk for a long time, your shoulders and muscles must pull the weight of your arm for a long time. It is easy to cause shoulder and neck pain, which is not good for the cervical spine, and it also greatly improves the shoulder tendons. The probability of inflammation. The elbow is well put, another advantage is that it can reduce the pressure on the lumbar spine.
You can rest your hand on the armrest of a table, chair, or pillow. If the armrest of the chair can be adjusted, it is recommended to adjust the height at which the elbow can hang naturally, and the elbow should be placed within 15 cm from both sides of the body.
6. Adjust the position of the screen. The location of the screen is far from what you want to be so that you can straighten your eyes and look directly, so that you will not hunch back, tortoise neck, and affect the cervical spine, thoracic spine, shoulders, and even the lumbar spine.
Adjust the screen first to get the height, so that you can sit up straight and look down a little bit. Then adjust the distance again, don’t let your body lean forward to read the words, zoom in a little closer.
7, Use an external keyboard and mouse. In the old days of desktop computers, we could separately adjust the positions of the screen, keyboard, and mouse. But now everyone has a laptop in their hands. It is obviously difficult to be able to achieve the screen position mentioned in the previous point, and to allow the hands to be placed easily and naturally. At this time, it is recommended that you use a laptop holder to raise the laptop, and then connect your keyboard and mouse to place your hands in a comfortable position.
Office Workers Neck and Back Pain... - /10
It is common for office workers to have shoulder and neck pain, back pain, low back pain, and even knee pain.