How should you sit at your desk to prevent upper back pain?

To minimize the amount of stress placed on your back, you should sit as close as possible to your desk with your head upright, your upper arms parallel to your spine, and your hands rested at a 90-degree angle on your work surface. Your legs should also be positioned at 90 degrees, directly above your ankles.

Why does my upper back hurt at my desk?

The main reason behind this is that sitting, in an office chair or in general, is a static posture that increases stress in the back, shoulders, arms, and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.

How can I prevent back pain at my office?

How to Prevent Back Pain at Your Desk Job

1. Posture. Focus on keeping your head up and aligning it directly above your shoulders.
2. Sit Within Reach.
3. Adjust Your Chair.
4. Keep Your Feet on the Floor.
5. Take a Walk.
6. Hold Your Phone Differently.

Where should back support be on office chair?

The lumbar support should fit right into the natural curve of your spine, typically at the small of your back directly above your belt line. This adjustment is often built into the chair; so you can adjust both the height of the chair back and the lumbar support at the same time.

How do you sit in office chair all day?

Adjust the chair height so your feet are flat on the floor and your knees are in line (or slightly lower) with your hips. Sit up straight and keep your hips far back in the chair. The back of the chair should be somewhat reclined at a 100- to 110-degree angle. Ensure the keyboard is close and directly in front of you.

How do you loosen a tight upper back?

Thoracic extension

1. Sit on the floor.
2. Place the block or roller on the floor behind the body.
3. For a deeper stretch, extend the arms above the head while bending the body backward.
4. Take a few deep breaths and let the back and shoulder muscles relax.
5. Repeat this several times.

How do you counteract a desk job?

10 ways to stay active at your desk job:

1. Use a stand up desk.
2. Sit on an exercise ball.
3. Set a timer.
4. Try out a treadmill desk.
5. Leg lifts under the desk with ankle weights.
6. Mini exercise bike.
7. Surfboard desks.
8. Walking meetings.

What is the best posture for sitting at a desk?

Correct Sitting Posture at Desk

• Keep your feet flat on the floor or a footrest.
• Do not cross your legs, knees or ankles.
• Keep a small space between your knees and the seat of the chair.
• Your knees should be at the same height as your hips or slightly lower.
• Ankles should be in front of your knees.
• Relax your shoulders.

What helps upper back pain fast?

How can you care for yourself at home?

• Rest.
• Use over-the-counter pain medicines, such as acetaminophen (for example, Tylenol) and nonsteroidal anti-inflammatory drugs (for example, Advil, Aleve, aspirin, and Motrin).
• Use a heating pad or ice pack.
• Exercise.
• Practice good posture.
• Learn ways to reduce stress.

How can I prevent back pain and injuries at work?

You can take steps to avoid and prevent back pain and injuries at work. For example: Pay attention to posture. When standing, balance your weight evenly on your feet. Don’t slouch. To promote good posture when sitting, choose a chair that supports your lower back.

Is back pain at work making it hard to concentrate?

Heavy lifting, repetitive movements and sitting at a desk all day can take a toll on your back. Get the facts about back pain at work and how to prevent it. Whether it’s dull and achy or sharp and stabbing, back pain can make it hard to concentrate on your job.

How can I strengthen my upper back muscles?

Periodic stretching of the arms and upper back muscles, including the rhomboid and trapezius (or “traps”), should be part of your daily work regimen. The key is to find a few easy exercises that you’re comfortable doing at your desk, and then stick with them.

Are You dealing with back pain at your desk job?

It has been well documented that many people are dealing with back pain at a desk job. In fact, according to the American Physical Therapy Association (APTA) nearly two-thirds of Americans were dealing with back pain and 37% of them did not seek help for it (APTA, 2012).