How to Alleviate Back Pain for Those Who Work in an Office
Getting your work done requires sufficient skill and concentration. While the former is derived from education and experience, the latter can vary depending on a number of external factors. Back pain is one such factor, and it is one of the most common types of pain that office workers experience. Naturally, focusing on something else can become difficult if you are experiencing pain. Fortunately, there are several things you can do to address the issue. So, if you're wondering how to reduce back pain, consider the three strategies listed below.
Change Your Sleep Positions
Most people are unaware that back pain is frequently caused by repetitive strain or poor posture. In such cases, you may discover that the pain you are experiencing is not limited to the office. Other activities in your life are likely to be hampered as a result of your discomfort. Even the way you lay down or sleep can be an issue, as some positions are excruciatingly painful. Not only can you promote more comfortable laying down by adjusting your sleep positions, but you can also gradually get relief from your back pain. This can be applied to dealing with the pain you experience while at work.
The first position that you can try is sleeping on your side with a pillow between your knees. This better aligns your spine, pelvis, and hips, which aids in pain relief. Just try not to sleep on the same side all the time.
Another option is to sleep on your side in the fetal position. Curling your torso creates space between your vertebrae, which helps to prevent disc herniation.
Finally, think about sleeping on your back with a pillow between your knees. When you lie on your back, your weight is distributed more evenly, resulting in less strain. Your internal organs and spine are also better aligned.
There are other sleeping positions that can help with back pain, but these three are the best.
Change Your Eating Habits
You'd be surprised at how much what you eat can affect how much pain you feel. While there aren't many foods that make you feel pain, increasing your intake of certain foods can help you nourish your body, which contributes to better spinal support.
Rather than concentrating on meals, try to ensure that your diet contains adequate amounts of certain essential nutrients. The first is calcium, which has always been linked to bone health. This is mostly found in dairy products, but it can also be found in some vegetables, fish, and other foods.
However, calcium alone is insufficient to complete the task. Vitamin D3 is also required because it aids your body's ability to absorb calcium. It can be found in a few foods, including egg yolks, liver, and fatty fish.
Proteins come next because they are in charge of the construction and repair of many of the body's components. Eggs, meat, and certain types of nuts contain protein.
Iron and vitamin B12 are also important factors. Iron is found in eggs, whole grains, leafy green vegetables, poultry, and red meat. Dairy products and some animal proteins, on the other hand, contain vitamin B12.
While changing your diet is unlikely to cure back pain in most cases, it is likely to improve your quality of life significantly.
Purchase an Ergonomic Chair
This is yet another viable option for those wondering how to reduce back pain. The goal of ergonomic design is to increase productivity by providing comfort. Ergonomic chairs are made with special materials and functions to help this cause. While there are many options available to you, you should make certain that the chair you choose has certain key features.
Customization is an important aspect of ergonomic chair design. As a result, you should be able to customize the height, width, and depth of your seat. This allows you to correctly angle your body while working. A proper backrest with adequate lumbar support is also required. With this in place, the chair aids in maintaining a neutral spine.
Another important consideration is the material. It should not only be comfortable, but also breathable, so you can stay cool while working. The Sunaofe Elite 67 and the Sunaofe Voyager Pro are two excellent ergonomic chairs. All of the requirements discussed are met, allowing you to work as comfortably as possible without worrying about back pain.
One of the many enemies of productivity is pain. Fortunately, office workers can do more than just worry about how to reduce back pain. Adjustments can be made to promote the required level of office comfort. Three of these are sleeping in recommended positions, eating nutritious foods, and purchasing an ergonomic chair.