Office ergonomics 101 to reducing back pain. By Dawn Chen

Photo: imagesbavaria / www.123rf.com

If you’re a nine-to-fiver holed up in the office, chances are you’ve suffered from a stiff back from time to time. Instead of accepting it as a fact of life, know this: Lower back pain is the leading cause of disability worldwide, according to the Global Burden of Disease 2010 study.

Those long hours hunched over the desk, staring at the computer screen and hammering at the keyboard? It will cost you. According to the American Chiropractic Association, poor posture can strain muscles and make them more prone to injury. Save yourself a world of pain by not slumping over in your chair and sitting properly.

Here’s how to correct your poor posture in the office:
– Keep both feet firmly planted on the floor. If they don’t reach the bottom, use a footrest. Your ankles should also be in front of your knees.
– Don’t cross your legs – doing so can cut off blood circulation.
– Keep a small gap between the back of your knees and the front of your seat.
– Your knees should be level with – or slightly below – the hips.
– Adjust the chair’s backrest to support your lower and mid back.
– Relax the shoulders and keep your forearms parallel to the ground, and on the armrest or table.

Also read: Office Ergonomics By the Numbers
Tara Stiles’ Yoga for Tight Muscles
How to Use Gym Equipment Correctly