PURWOKERTO, Suaramerdeka-banyumas.com– Working in front of a computer all day with an inappropriate sitting position can trigger feelings of fatigue and muscle tension in the area around the back.
Low back pain or lower back pain is often the result of unergonomic sitting behavior. In Javanese society, this term for pain is often called “beyekane bengkek”.
Several daily activities and habits can help prevent and relieve symptoms of low back pain, quoted from the Indonesian Ministry of Health page:
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1.Maintain Correct Posture
Maintaining correct body posture while working is the first step to preventing low back pain. Make sure your chair and work desk support an ergonomic posture, with a straight back and feet flat on the floor.
2. Do regular stretches
After sitting for long periods of time, it is important to stretch regularly.
Stretching movements can help relax tense muscles and increase flexibility. Back, hip, and neck stretches may be a good option.
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3. Sports that train your back muscles
Doing regular exercise such as yoga, Pilates, walking or swimming can train your back muscles. This activity helps strengthen core muscles and supports good posture.
4. Avoid lifting heavy weights
Lifting heavy loads in the wrong position can cause injury to the back muscles. Avoid lifting heavy weights and be sure to use proper technique if necessary.
5. Soak in Warm Water
After a long day of work, soaking in warm water can relieve pain and stress. This activity not only refreshes the body, but also has a positive effect on tense muscles.
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6. Healthy lifestyle and adequate rest
Adopting a healthy lifestyle, such as maintaining a healthy diet and getting enough rest, can support spine health.
Good quality sleep also contributes to the body’s overall well-being.
7. Consult a Health Professional
If the symptoms of low back pain do not subside, immediately consult a health professional. A doctor or physiotherapist can provide specific assessments and suggestions for treating back problems.
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By implementing these activities and habits, office workers can maintain back health and prevent low back pain. If symptoms persist, consult a healthcare professional for further treatment. ***
2024-01-03 07:10:00
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