Dr. Abhishek Das

How to arrange workspaces to prevent Back pain.

I’d be pleased to provide ergonomic setup tips for workstations to prevent back pain. To design a more ergonomic and cosy environment, abide by following rules:

Chair Selection:

Choose an ergonomic chair that supports your lower back (lumbar region) and is of high quality. To allow for optimal alignment, the chair’s seat height and backrest should be adjustable.

Seat Height:

Set the height of your chair so that your thighs are parallel to the ground and your feet are flat on the floor. Your knees should be slightly bent or at a 90-degree angle.

Monitor Position:

Place your monitor at eye level immediately in front of you. So that you don’t strain your neck by looking up or down, the top of the screen should be at or just below eye level.

Screen Distance:

To lessen eye strain, keep your monitor approximately an arm’s length away from your eyes. Keep it from being too near or too far away

Keyboard and Mouse:

Maintain your keyboard and mouse at the same height, with your elbows bent at a 90-degree angle or slightly oblique. When typing, keep your wrists straight and keep them away from sharp edges

Desk Height:

When typing or using the mouse, make sure your desk height permits your forearms to be parallel to the ground.

Use a Footrest:

Use a footrest to support your feet and keep your posture upright if your feet cannot comfortably touch the floor.

Take Regular Breaks:

Every hour, you should stop working for a few minutes to stretch, stand up, and move around. Sitting for a long time might strain your back

Lumbar Support:

To support the natural curve of your lower back if your chair does not already have built-in lumbar support, think about utilizing a small cushion or lumbar roll.

Avoid Crossing Your Legs:

Avoid crossing your legs while sitting for long periods of time because it might impair blood flow and cause discomfort.

Stay Active:

To strengthen your back and core muscles, practise frequent exercise and stretches. Your spine may be supported and back discomfort can be avoided with a strong core

Proper Lifting Technique:

Use correct lifting techniques by bending your knees while maintaining a straight spine if your job requires you to lift objects

Maintain Good Posture:

Be mindful of your posture throughout the day to maintain good posture. Avoid slouching or tilting to one side while sitting upright

Ergonomic Accessories:

To further improve your setup, think about utilizing ergonomic accessories like an adjustable monitor stand, keyboard tray, or an ergonomic mouse.

Keep in mind that every person has a unique body, so these recommendations might need to be modified to suit your needs and tastes. The idea is to keep your spine in a neutral, supported position that puts as little stress as possible on it while enhancing comfort and productivity.

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