8 Helpful Tips
for good Back Health at Work
A healthy back is essential for well-being in the workplace. Here are eight helpful tips to promote back health and prevent complaints:
1. Ergonomic workplace:
- The screen should be positioned at eye level.
- The chair should provide good back support.
- Keyboard and mouse should be placed at a comfortable height.
2. Proper sitting posture:
- Keep your back straight and both feet flat on the floor.
- Avoid staying in the same position for too long.
3. Movement and breaks:
- Incorporate regular breaks and short movement sessions into your workday.
- Stand up frequently and stretch or do some simple exercises.
- Take short walks or use breaks for a stroll.
4. Correct lifting and carrying techniques:
- When lifting heavy objects, bend your knees and keep your back straight.
- Hold heavy loads as close to your body as possible.
- Avoid twisting movements while lifting.
5. Suitable furniture and tools:
- A height-adjustable desk or an ergonomic chair can better accommodate individual physical needs.
6. Strengthening the back muscles:
- Strengthening muscles outside of work is also beneficial.
- A combination of back muscle training, abdominal muscle training, and flexibility exercises is helpful.
7. Healthy lifestyle habits:
- A healthy diet and adequate sleep contribute to good overall health.
8. Stress management:
- Stress can negatively impact back health.
- Stress-reducing activities such as meditation, breathing exercises, or relaxation techniques support stress management.