Bad Back

[Danielle9608]

I sit in a cubical 8+ hours a day. I don't have the best posture either but I try to sit up straight most of the time. For the past few weeks my back has been absolutely killing me! Its in my lower back and goes down through my right leg. I take walk when it gets really bad. Well I called the doctor and they can't fit me in till next week. Any suggestions till then? I am also taking ibuprofen which takes the edge off a little bit.

[FFC]

I put a back support on my chair, and that helped for awhile. I used it for about 3 weeks, then took it off, and it helped me a lot. I sit in a cube all day as well. OH, try lowering or raising your chair... if your feet dangle that will effect your back. Try adjusting your keyboard as well.

[mtigercat]

I also have a bad back. almost 30 and 2 back surgeries under my belt. My advice is to take walks, change positions, get a good back friendly chair or back support pillow, heating pads or Thermacare heat wraps are a godsend, sometimes icy hot (if it gets pretty bad). If you don't have a pillow you can use a rolled up towel too all you really need is something that will help maintain your curve in your back. I have had back trouble for over 10years and will for a long time. I have tried just about anything there is. This is what helps me the best. If i can help with anything more let me know.

[tootsie]

Try putting ice or heat on your back. Exercise is good too. This is a helpful website:

http://www.back.com/

Hope your back feels better soon! :)

[lucas'sfuturewifey]

At the spa I work at, we have these wraps that they recommend to people with repetitive back pain between massages. You stick them in the microwave for a little bit.The heat soothes your muscles and they have calming aromatherapy in there, otherwise if the heat isn't helping you can stick them in the freezer also....not sure if it'd be something you'd be interested in, but here's the link to them.

http://www.peacefulcompany.com/detail.aspx?ID=178

Hope your back feels better soon!

[Danielle9608]

Thanks everyone, I will try those ideas and see if something works. I never thought I would be looking forward to seeing the Dr. lol

[lucas'sfuturewifey]

I just asked one of the massage therapists and she said if you have raquet balls or any small type of a ball that you can stand against a wall and stick the ball between you and the wall and move around as a form of self massage to loosen up your muscles....sounds a little goofy, but it might just help!

[WebLady]

I don't really have anything to add other than hope you feel better soon!

[uptowngirl]

I get a little stiff from sitting and yoga stretches really help me loosen up...I don't have bad pain though - sounds like a Dr visit might be a good idea!

[LadyDante]

Go to a bonecracker, errr... chiropractor. Really, they are life savers, and usually can take you in on a short notice.

[brendalin]

I do a little bit of work with ergonomics and here are a couple things that you should look at in your cubical....

Chair Adjustments

Feet should be positioned flat on the floor or on a footrest
Adjust the chair height to keep your elbows at your side and forearms parallel with the floor while maintaining your wrists flat when keying or using the mouse.
Upper legs should rest comfortably in a horizontal position or slightly downward to the floor.
Adjust the backrest so the curve of the chair “hits” the curve of the low back
Sitting against the backrest, there should be two to three fingers of clearance from the back of the knees to the edge of the chair seat
Monitor Position

Position the monitor directly in front of you at a distance of 16 to 29 inches from your eyes.
Adjust your terminal so that the top most line of the screen is at eye level. Bifocal or Trifocal users will need to lower the monitor to allow the head to be in a neutral position (this 2 to 4 inches lower than other users).
Documents should be positioned between the monitor and the keyboard (or as close as possible) on a slant board or document holder.
If you re-adjust your chair, you will need to re-adjust your monitor and keyboard.
Keyboard

The keyboard should be placed directly in front of the monitor.
The keyboard should be flat (level) or in a downward slope away from the user. Do not raise the legs on the bottom of the keyboard
Wrist rests and palm rests when used should not create pressure on the wrist or palm. They should provide support for the wrist or palm area of the hand. Gel type supports work best.
The Keyboard should be placed about one to two inches below the desktop to provide maximum benefit.
Mouse Use

Keep your fingers relaxed and slightly curved. Drape your hand over your mouse and hold it lightly with your fingers. Click as gently as possible
Do not rest your forearm or wrist on the edge of the desk
A padded mouse wrist rest the same height as the front of your mouse or trackball will help in keeping your wrist straight. You want to avoid bending your wrist upward when using your mouse
Take your hand off the mouse or trackball when you’re not using it
Place your mouse/trackball at the same level as the keyboard and as close to the keyboard as possible. Avoid reaching and extending your arm or wrist when using your mouse. This type of motion can cause shoulder problems
Helpful Hints

While typing, your wrists, hands, and forearms should be parallel to the floor. Keeping your wrists straight (Flat)
Keep your elbows close to your sides when typing. This will minimize the outward or inward bend of your hands on the keyboard.
Whenever you stop typing for a while, get into the habit of dropping your hands into your lap for a rest.
Set monitor colors to off whites, light browns or light grays to reduce glare. Don’t use whites, black, dark blues or bright yellows they will increase glare.
Keep your monitor screen tipped slightly down to reduce glare from overhead lights.
Your phone should be on the opposite side of your desk as the hand you write with.
Most often used items should be within easy arms reach without standing or bending.
If you have pain at the end of the day from doing your job, you need to make some adjustments to the setup of your work area or the ways you do your job
Other Helpful Hints

Arrange frequently used items within easy reach without extending your arms or leaning
Periodically focus on an object at least 20 feet away from your work area. Blink often to keep your eyes moist and clean.
Large heavy binders should be sectioned into smaller binders.
Change your job tasks as possible to reduce fatigue and monotony, breaking up long periods of keying or other tasks
Periodically recheck your chair adjustment (they change over time and may not still be set correctly for you).Hope you get better soon!

[Danielle9608]

Thanks Brenda, actually looking over you list I sit with my legs crossed a lot so I will try not to do that. I also keep my arms on my desk most of the time. I use my mouse A LOT in my work so that is usually most comfortable for me, so I not sure that could be changed. But this really helps. Thank you!

[brendalin]

Hope this relieves some of your symptoms! Sorry it is so long, it is all the steps we go through when assessing a work station. When you make some of these changes you might notice that you are uncomfortable for awhile, this is normal. When we are used to sitting a certain way and we change it, it takes awhile for our body to get used to it!

Good luck at the Dr!