According to the following article, paying attention to proper postures is important because poor posture causes back injury. Symptoms of back pain are tingling feelings or weakness, signs of cramping, and aching. Factors relating to poor posture obviously have a body dimension and require adjustability to the workstation. No particular posture while working on a computer is applicable for all. OSHA has developed some basic components and a checklist to determine whether the workstation fits.
 
 

It offers supportive postures that ensure neutral positioning of the body with demonstrations on their website. Changing posture and taking breaks every 30 minutes helps to reduce the risk of back pain. Movement allows blood flow to the muscles to pump out toxins and replenish oxygen in the blood, which helps to reduce back pain.

 
 

Poor Posture Causes Back Injury

Have you checked your posture lately? Not paying attention to how you sit in an office chair while staring at a computer screen may be causing your aches and pains during the work day, especially if you don’t take sufficient breaks.

 

The back is a major culprit in the pain game. Improper posture in the office can not only make someone uncomfortable, but it could also lead to more serious problems such as herniated discs in the neck or lower back.

 

Workers are often so focused on their tasks that they forget to practice proper posture, failing to recognize early warning signs like aching, cramping, tingling or weakness. Poor posture can be further compromised by spending three to four hours working without taking a break.

 

“I think there are many factors that go into the best working posture, but it all relates to the body dimensions of the individuals and the adjustability of the workstation,” says Kermit Davis, PhD, associate professor of environmental health.

 

Davis says the Occupational Safety and Health Administration (OSHA) provides excellent basic information on proper computer workstation posture. According to OSHA, there is no single “correct” posture or arrangement of components that will fit everyone.

 

OSHA offers some basic components for proper posture and a checklist that allows one to determine if a workstation fits. Generally, your head and neck should be vertical and in line with the spine, your torso should be straight, forearms and thighs should stay parallel to the ground and feet should be firmly planted to support the body and allow for frequent changes in posture.

 

OSHA offers other supportive postures that provide neutral positioning for the body with figures on its website.

 

Even with good posture, long periods of working in the same position or sitting can still produce pain and discomfort.  Changing positions throughout the day and moving around can help, based on a recent study by Davis and his colleagues.

 

“Based on a study we conducted on call center workers, I would recommend taking breaks at least every 30 minutes where you should get up out of your chair and move around, which significantly improved how you felt at the end of the day,” says Davis. “These breaks do not have to be non-productive time. You can take a restroom break, deliver a document or continue working while standing.”

 

When taking a break, stretching your fingers, hands, arms and torso can help. Davis says moving around has been shown to be effective in reducing pain while actually slightly increasing productivity.

 

“Movement allows the blood to be pumped in and out of the muscles and other structures, removing waste products and other substances that result in discomfort while replenishing the blood and oxygen.”

 

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It is proven that poor posture causes lower back injury. OSHA has developed certain supplements for keeping a proper posture while at work. These include a checklist to determine the compatibility to your workstation. Just in case you were looking for an excuse for a tea break, it is advisable to take a break after every 30 minutes of desk work, and to move around freely for a short time during intervals. This allows the blood and oxygen to be replenished through increase of blood flow, thus reducing the risk of lower back pain.

 

 

Understanding the basics of back pain is the first step to ensuring that it doesn’t stop you short, by Dr. Vijay Vad, MD. – Hospital for Special Surgery.

 

 

 

Poor posture can lead to back pain, muscle imbalances and other conditions. Learn how to sit with correct posture to avoid getting lower back pain from sitting too much by Jesse Cannone – leading fitness trainer and back rehab expert from The Healthy Back Institute.

 

 

 

Dr. Evan Osar of Chicago Movement Specialists discusses poor posture and how this relates to low back pain and upper back pain. He also highlights how to improve your posture while sitting.