Most of your time these days is spent sitting at desks, which might be bad for your backs without you even realizing it. Your ability to move and maintain your upright posture depend on your spine. Maintaining the health of your spine at work is crucial since, if left untreated, it can lead to aches, pains, and even more serious issues.

The World Health Organization (WHO) estimates that 619 million individuals globally will experience low back pain (LBP) in 2020, and that figure will rise to 843 million by 2050 as a result of aging and population expansion.

People of all ages are affected by LBP, which is the primary cause of disability worldwide. The majority of people will at least occasionally experience LBP.

• To prevent back pain, set up your workspace ergonomically by placing the monitor at eye level and using a chair that supports your lower back.

• Sitting properly means keeping your shoulders back, head in line with your spine, and back straight.

• Every 45 minutes, take a break to stretch, move around, and enhance your circulation.

• To maintain the flexibility and strength of your spine, including mobility exercises and stretching into your everyday routine.

• Invest in a lumbar-supporting office chair that provides extra comfort by using a cushion.

• When handling goods, bend at the knees and contract your core muscles rather than putting undue strain on your back by using proper lifting techniques.

• To maintain a healthy weight and support spinal health, drink plenty of water and eat a balanced diet high in nutrients that are good for bones, like calcium and vitamin D.

• Maintain an active lifestyle by engaging in regular physical activities such as yoga, swimming, or walking to build stronger muscles supporting your spine.

It’s critical to look after your spine when working to prevent pain and maximize productivity. A healthy spine improves your quality of life and allows you to do daily tasks.