How can I design my workplace ergonomically to prevent back pain?
August 3, 2023 | 30,00 EUR | answered by Ludwig Born
Dear Sir or Madam,
my name is Erwin Schulze and I have been working in an office job for many years, where I sit at a desk for several hours every day. Lately, I have been experiencing increased back pain, which is affecting my work and also increasingly burdening me in my free time. I have already tried various measures such as taking regular breaks, doing stretching exercises, and maintaining an ergonomic sitting posture, but the symptoms persist.
I am concerned that the persistent back pain could have long-term effects on my health and would like to know how I can ergonomically design my workplace to effectively prevent back pain. I have already tried adjusting my chair and desk height, but there may be additional tips and tricks that I have not considered.
Are there specific ergonomic office chairs or desks that could help me improve my posture and reduce the strain on my back? Should I also consider the position of my screen or keyboard? Are there specific exercises that I can do regularly to strengthen my back muscles and release tension?
I would be very grateful if you could provide me with specific tips and recommendations on how to ergonomically design my workplace to effectively prevent back pain. Thank you in advance for your support.
Sincerely,
Erwin Schulze
Dear Mr. Schulze,
thank you for your inquiry regarding back pain in the workplace. It is very important that you take your symptoms seriously and look for ways to alleviate them and prevent them in the long term. Untreated back pain can indeed have long-term effects on your health.
Firstly, it is very good that you have already tried various measures to alleviate the symptoms. Regular breaks, stretching exercises, and an ergonomic sitting posture are important steps to prevent back pain. However, it is also crucial that your workplace is optimally tailored to your needs.
Ergonomic office chairs are a good investment to support a healthy sitting posture and reduce the strain on your back. Make sure that the chair has an adjustable backrest, seat height, and armrests to allow for individual adjustment. A good office chair should also have lumbar support to support the natural curvature of the spine.
Your desk should also be ergonomically designed. Make sure it is set at the correct height so that you can rest your arms at a 90-degree angle. The screen should be at eye level and placed at a distance of about an arm's length to avoid neck strain. An ergonomic keyboard and mouse can also help reduce strain on your wrists and arms.
In addition, regular movement breaks and exercises to strengthen the back muscles are important. Make sure to move regularly and perform small stretching exercises to release tension. Back-strengthening exercises such as planks, back extensions, or squats can help strengthen your back muscles and improve your posture.
In summary, it is important that you ergonomically design your workplace to effectively prevent back pain. Invest in an ergonomic office chair, adjust your desk and screen properly, and regularly perform exercises to strengthen your back muscles. However, if the symptoms persist, I recommend visiting a doctor to receive individual advice and treatment.
I hope these tips help you and wish you all the best for a healthy and pain-free future.
Sincerely,
Ludwig Born
