1 out of every 3 adults is said to be experiencing lower back pain and according to a recent random survey of Lagos bankers, about 82% of them have suffered lower backache or are presently suffering it.
Here are some ways to manage this problem in the workplace:
Sit up straight whenever possible.
Ensure you raise the chair (if adjustable) until you are at a comfortable distance from your desk without having to bend forward or slouch. Flatten your back and buttocks against the chair, keeping your knees slightly higher than your hips and keep your shoulders back, not angulating to the sides or forward. This puts your spine (backbone) in its natural curvature and posture.
Choose a chair with a good lumbar cushion or support.
If yours doesn’t have one, put a rolled-up towel or pillow behind the small hollow in your back created when it’s pressed against the chair’s back rest especially when you are sitting for long.
Get up every 2 hours to stretch your back if you have to sit for long periods.
This helps re-position your spine properly, to forestall any deviation that could lead to back pains when left for too long.
When you leave your house in the morning, only carry what you need.
Lighten the load in your backpack and support it on both shoulders to even out the weight on your back. And for the ladies, remove all non-essential items from your purse or handbag. When your handbag causes you to assume any posture apart from a straight one (like bending to a side) while standing or walking, it’s an invitation for back pains later in life.
Never try to lift anything that you know is too heavy.
You only accomplish a sore back by doing so. To avoid lower back pain, use the right posture when lifting a heavy load. Kneel down and get close to the item you want to pick up. Tighten your abs so they support and protect your back. Then lift with your legs, not your back, and avoid twisting. Keep the object close to your body while you’re carrying it.
THE MASTER KEY FOR STOPPING ANY POSTURE-RELATED BODY PAINS
Body discomforts are nature’s way of telling us that something is not right, is out of alignment, or is moving in an incorrect way.
So, always analyze the feelings of discomfort, look for the root cause and seek ways of experiencing relief.
*Culled from “Stress to Wellness” by Dr. Deji Osasona
About the Author: Ngozi Princewill Utchay is a Business/Social Etiquette and Image Consultant, who counts several blue-chip organisations amongst her distinguished clientele. A gifted speaker, event host, and author of several published articles as well as a popular Columnist with Genevieve Magazine, She is also the CEO, Artelier Lifestyle Consultants. The values of authenticity, excellence and leadership which Ngozi holds dear, are the driving force behind all she does.
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This article was first published on 10th June 2014
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1 out of every 3 adults is said to be experiencing lower back pain and according to a recent random survey of Lagos bankers, about 82% of them have suffered lower backache or are presently suffering it.
Here are some ways to manage this problem in the workplace:
Sit up straight whenever possible.
Ensure you raise the chair (if adjustable) until you are at a comfortable distance from your desk without having to bend forward or slouch. Flatten your back and buttocks against the chair, keeping your knees slightly higher than your hips and keep your shoulders back, not angulating to the sides or forward. This puts your spine (backbone) in its natural curvature and posture.
Choose a chair with a good lumbar cushion or support.
If yours doesn’t have one, put a rolled-up towel or pillow behind the small hollow in your back created when it’s pressed against the chair’s back rest especially when you are sitting for long.
Get up every 2 hours to stretch your back if you have to sit for long periods.
This helps re-position your spine properly, to forestall any deviation that could lead to back pains when left for too long.
When you leave your house in the morning, only carry what you need.
Lighten the load in your backpack and support it on both shoulders to even out the weight on your back. And for the ladies, remove all non-essential items from your purse or handbag. When your handbag causes you to assume any posture apart from a straight one (like bending to a side) while standing or walking, it’s an invitation for back pains later in life.
Never try to lift anything that you know is too heavy.
You only accomplish a sore back by doing so. To avoid lower back pain, use the right posture when lifting a heavy load. Kneel down and get close to the item you want to pick up. Tighten your abs so they support and protect your back. Then lift with your legs, not your back, and avoid twisting. Keep the object close to your body while you’re carrying it.
THE MASTER KEY FOR STOPPING ANY POSTURE-RELATED BODY PAINS
Body discomforts are nature’s way of telling us that something is not right, is out of alignment, or is moving in an incorrect way.
So, always analyze the feelings of discomfort, look for the root cause and seek ways of experiencing relief.
*Culled from “Stress to Wellness” by Dr. Deji Osasona
About the Author: Ngozi Princewill Utchay is a Business/Social Etiquette and Image Consultant, who counts several blue-chip organisations amongst her distinguished clientele. A gifted speaker, event host, and author of several published articles as well as a popular Columnist with Genevieve Magazine, She is also the CEO, Artelier Lifestyle Consultants. The values of authenticity, excellence and leadership which Ngozi holds dear, are the driving force behind all she does.
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