Relief for Neck and Backache

After the common cold and headache, the most frequent cause of worker absence are neck and backaches. These disabilities affect four out of five adults at some point in their working lives. Some of the discomfort can be attributed to the natural aging process and normal wear and tear of the spine. A great deal of the problem, however, can be minimized or avoided by taking some simple, common sense precautions on the job.

It all begins with rearranging or modifying your own work space to help lessen the physical pain of work. Here are some tips from  Susan Zahalsky, M.D., a board-certified psychiatrist and specialist in medicine and rehabilitation.

• Desk height. Your desk or table should not be so low as to cause you to hunch over, or so high as to cause you to sit with raised eyebrows. A comfortable height is one that suits you comfortably. Try adjusting the height of your chair, or sit on a firm pillow to get the right adjustment.

• Chair. Many nonadjustable office chairs are too low to properly support the back. Unless you can get an ergonomically correct chair, opt for a simple straight-back chair.

• Back support. If you sit for long periods of time, you’re vulnerable to low-back pain caused by a loss of the curve in the low back. To prevent this, consider sitting with a support pillow or roll—or make your own by simply rolling up a towel firmly to a three-to four-inch diameter and securing it.

• Foot support. Your knees should be raised above your hips to relieve pressure on your lower back. At your desk, use a moveable foot support so it can slide around as you shift weight. A telephone book can be used if necessary.

• Desk material arrangement. Position items on your desk to avoid continued twisting and reaching movements. Use a slanted loose-leaf notebook to write on. This extra height lets you hold your head higher and your spine straighter to avoid the strain of constantly bending over. Similarly, a desktop reading stand keeps your head up. Make use of the speaker phone, rather than cradling the receiver between your shoulder and neck (a headset is even better).

• Stretch every hour. Get up from your desk at least once every hour to straighten your spine and relax your muscles.