One in four people in Italy is absent from work for at least three days a year because of back pain. In Europe, the percentage of those who do not stamp the card because they are blocked by low back pain or cervical pain is 25%.
Sedentary work, eight hours in front of a computer, often sitting inadequately. And his back begins to protest. If this is your problem, you can start to keep your posture and ergonomics under control, to the benefit of the spine and back muscles.
The correct location
- Seated, the back must remain straight so as to form with the pelvis a right angle. A position that is too comfortable is, in the long run, harmful: it is good to practice extending the spine.
- Do not unbalance the body forward or to the side, but always keep your back firmly resting on the backrest.
- The shoulders should be kept relaxed, the head well in the center, avoiding to “cash” it
- Those who wish can keep a footrest under the desk.
The ideal desk for work
The workstation should have the following characteristics:
| Desk height | Between 70 and 75 centimeters. For tables with adjustable height, between 65 and 80 centimeters. |
| Legroom | Width about 70 centimeters, depth about 80 centimeters |
| Features of the chair | With adjustable height and inclination, it must be swivel and on five wheels |
| Computer | The computer keyboard should be placed on a sliding plane located slightly lower than the table top where it stands Put the monitor down. The screen must be at eye level so as to avoid Fold the chin towards the neck. The right distance between the monitor and itself is about 65/70 centimeters or the length of an arm |
For a quick check of height and size of the desk, just put your elbows on the top: it is suitable what is perfectly in line with elbows and forearm, which must be able to stand entirely supported. The dimensions considered optimal are at least 90 centimeters x 1 meter.
We save the column at all times
- First: it is forbidden to hunch, both when walking and when standing still, and it is good to release the shoulders. The posture must always be erect to avoid crushing of the vertebral discs. Even better if, having to stand still in place, you can rest your back against a wall.
- If you need to lift a heavy object, you bend slightly on your legs that are a little apart. The spine is not flexed, which must be kept straight.
- Avoid twisting of the torso to take objects. Instead, get up from your chair.
- Plan to get up from your desk and walk for a couple of minutes for every two hours of work spent sitting. To read or to write, the bust must be tilted forward, at the level of the hips, and the elbows resting on the desk.
- The expense tags. If you must carry bags, balance the weight by holding one in each hand. By car. The back must always be leaned against the backrest along its entire length. The nape of the neck should be kept in contact with the headrest. Better a firm seat than a softer one.
- At the table tags. Being overweight can cause back pain to develop or worsen. Losing a few kilos, even just one or two, can improve the situation.
- In bed tags. To sleep well and rest your back, the supine position is recommended. The pillow should have a modest thickness and not be too soft. Staying in bed during the day doesn’t cure back pain, on the contrary, the pain passes more quickly with a modest movement and tissue oxygenation.
Sport : when, which and why
Having back pain does not mean having to interrupt the sporting activity that is carried out for one’s pleasure. On the contrary, excluding particular pathologies, back pain caused by bad posture and the sedentary lifestyle of office work improves with movement.
Before starting with specific gymnastics, rather evaluate the idea of carrying out a simple and pleasant sporting activity; the chances of maintaining it over time are greater.
However, swimming, cycling (moderately and maintaining correct posture) and walking are fine. Above all, sport induces the production of certain substances in the body, called endorphins, capable of counteracting any pain.
Say enough to the pain
In the pharmacy, there are numerous products to relieve back pain and, often, they are over-the-counter drugs, which can be purchased without a prescription. However, the recommendation to consult at least the pharmacist is always valid, even when the treatment is locally (gels, ointments or plasters).
The most common topical preparations contain non-steroidal anti-inflammatory drugs ( NSAIDs ) such as ketoprofen or diclofenac and also those based on ibuprofen which guarantee a good level of absorption, greatly reducing the risk of side effects.
Applied externally, in fact, these NSAIDs do not reach the circulatory stream, except in small quantities, and therefore give few general side effects.
Home remedies are based on warm compresses, especially indicated for contractures and tension. For example, a hot water bottle can be used, or it is possible to buy practical self-heating bands in pharmacies that keep the heat for about eight hours.
If you want to know more about back pain medications read this article.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.