Prevention of Back Pain
How to Maintain Good Posture.
Prolonged sitting.
Sitting long hours day after day can result in neck and upper back muscle pain, as well as lower back pain. Initially neck land upper back pain is muscular. Later on slow deterioration of the discs occurs. In a normal sitting position, pelvic tilting and rounding of the spinal column force the intervertebral discs to be stretched by 20 to 100 per cent at the back and increase the load on the front of the disc sometimes by as much as 10 times the normal amount. This postural stress is so great that it can even lead to herniated discs. The pain is usually caused by strain on the muscles and ligaments. To avoid pain, the following adjustments are required.
1. Sit in a firm chair with armrests to relieve pressure in the back and
shoulders.
2. Keep the upper back straight and shoulders relaxed. Keep stomach
muscles pulled in, and maintain the proper curve in the lower back.
This can be done by tightening the abdomen and buttocks.
1.
Keep the knees slightly higher than the hips.
2. Use a footrest under the feet if necessary or keep the feet flat on
the floor or other surface.
3. While working on a table keep neck and back in as straight a line as
possible. Bend forward from the hips.
4. Don’t sit for a long period of time. Stand up every now and then to
stretch the tight muscles and give them a chance to relax.
5. Make sure that the seat is comfortable and gives full support to the
hollow of the back, especially if long hours are spent sitting at a desk
or workbench. A small cushion behind the lower back to maintain the
natural curve of the back can also be quite helpful.
Working on a computer
1. Adjust the top of computer screen to eye level and even lower if you
wear bifocal lenses.
2. Adjust the height of the keyboard so that the forearms are parallel
to
the floor.
3. Adjust the set height so that the thighs are parallel to the floor.
4. Adjust the backrest to angle backwards between 110 and 120
degrees and place a 5-cm – thick pad at the small of the back. A
well-adjusted backrest can reduce three times the amount of pressure
on the discs of the lumbar region.
5. Stand up frequently to provide rest to the back.
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