Ergonomic Tips for Lower Back Health at Work

For most people, work means spending a significant portion of the day in a chair. While deadlines loom and emails pile up, our lower back suffers in silence. Prolonged sitting, inadequate work setup, and improper posture can all contribute to discomfort, chronic lower back pain, and other health issues. 

In this blog, we will learn about some ergonomic tips that can help prevent discomfort and significantly improve lower back health, ensuring you stay productive and pain-free. 

What is Ergonomics, and Why Does it Matter?

Ergonomics is the science behind arranging a workspace, system or product in a way that accommodates the needs of people who use it. The main goal is to increase efficiency, minimise discomfort and promote comfort and overall health. Ergonomics matters because of the following reasons: 

• Proper ergonomics can increase productivity and job satisfaction. 
• The risks of musculoskeletal disorders also decrease. 
• The level of comfort increases. 
• Decrease in absenteeism induced by pain or discomfort. 

Impact of Ergonomics on Lower Back Health

Proper ergonomics has a positive impact on your lower back health, and poor ergonomics leads to lower back pain and other chronic conditions. Some of the common impacts of poor ergonomics are listed below:

• Disc Injuries
• Chronic lower back pain
• Improper blood circulation
• Muscle strains and tension
• Long-term musculoskeletal issues

Ergonomic Tips to Improve Lower Back Health

Chair Selection

A good ergonomic chair will aid in maintaining a better posture and will provide necessary support to your back when you’re sitting. Here are some of the features you must look for in a chair: 

• Lumbar Support: Look for a chair with alterable lumbar support to maintain the true curve of your spine. 
• Adjustable Height: The chair must have a feature to adjust the height. This way, your feet will touch the ground and your knees will be at a 90-degree angle.
• Seat Depth and Width: The seat must be deep and wide enough to contain your thighs and leave a 2-4 cm gap between the edge of the chair and knees. 
• Recline and Tilt: Chairs with reclining seats are considered good because they help reduce the pressure on your spine. 

Now that we know what features to look for in a chair let’s look at how you need to adjust the chair: 

• The chair must be kept at a height where you can place your feet flat on the floor or the footrest. 
• The backrest must be kept in a position that supports the true curve of the lower back.
• The armrest must also be kept at a height where your shoulders are at ease, and your elbows are close to your body at a 90-degree angle. 

Desk Setup 

Whichever desk you go for, you must ensure that it lets you keep your forearm parallel to the ground and your wrist straight while typing. Here is everything you need to know about computer monitor positioning:

• Height: The top of the monitor must be just below or equal to your eye level. 
• Distance: The monitor must be placed about an arm’s length away from your face.
• Angle: The monitor must be slightly tilted upwards so that your neck remains in a neutral position. 

Now that we have checked all the important details about computer monitor positioning, let’s take a look at how the keyboard and mouse must be placed:

• Position: Make sure you keep your mouse and keyboard close to you to avoid reaching for it again and again. Your elbow must remain close to your body
• Height: The keyboard must be at a height where your forearms remain parallel to the ground, and your wrists are straight. 

Posture

Good posture will harvest benefits like lesser strain on your lower back and reduced pain caused by poor posture. It is important to note that a good posture is required for lower back injury prevention. Here are some tips to sit correctly:

• Your feet must remain flat on the floor or the footrest. 
• Your knees, bent at a 90-degree angle.
• You must sit back in the chair so that your hips align with your knees. 
• Make sure you take proper lumbar support to maintain the true curvature of your lower back. 
• Do not slump; sit straight with your shoulders relaxed and back.

Take Breaks

Sitting for a longer period of time will exacerbate lower back pain; hence it is important to take breaks in between. Here are some ways you can schedule your breaks in between work: 

• Microbreaks: A good strategy is to take microbreaks of 1-2 minutes every 20-30 seconds. During these breaks, you can walk, stretch, and move around a bit. 

• Scheduled Break: You can take longer breaks of 5-10 minutes every hour to move around and stretch. 

• Movements: You can incorporate minor movements in your work routine like- walking while you speak on the phone or standing during the meetings. 

Stretching and Exercise

Including stretching exercises in your daily routine will significantly improve your lower back health. Here are some of the stretching exercises, we highly recommend: 

• Cat-Cow Stretch: This exercise helps improve the body’s flexibility and releases the tension from your spine. 

• Child’s Pose: This exercise is great for de-stressing and stretching the lower back to promote relaxation. 

• Bridges: Many consider this exercise because it stretches and strengthens the gluteal muscles and lower back. 

• Seated Forward Bends: If your hamstrings are causing you issues, consider this exercise, which stretches the lower back and hamstrings. 

• Pelvic Tilts: This exercise is effective for strengthening the abdominal muscles while also reducing the stress on the lower back. 

Performing these stretches and exercises regularly can help maintain a healthy lower back and prevent chronic lower back pain. If you want to know more about these exercises and how to perform them; check out our blog on the top 10 exercises to beat back pain. 

Conclusion

Now that you know how crucial it is to make sure that your workplace is ergonomically suitable, you can try practising the tips mentioned above. By incorporating these ergonomic tips, you can keep your back health in check! Follow Granimals for more tips on keeping your back health, flexibility, and mobility in check. Schedule a rehab consultation call with us to learn more about how you can manage back pain effectively! Book your free online physiotherapy consultation call today! 

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Frequently Asked Questions (FAQs)

Q1- What are the five points of ergonomics? 

Answer: The five points of ergonomics that are considered for a workplace to boost productivity and prevent chances of injuries are: 

• Safety
• Performance
• Ease of Use
• Comfort
• Aesthetics

Q2- How often should I take breaks to prevent lower back pain?

Answer: Take microbreaks of 1-2 minutes every 20-30 minutes to stretch and move. Additionally, incorporate longer breaks of 5-10 minutes every hour to stroll and stretch, which helps alleviate lower back strain.

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