s Your Back Killing You At Work?
Here Are 3 Tips That Can Help
The work day ends, but the back pain doesn’t.
Sitting all day at a computer takes a toll on our backs, yet for a large percentage of Americans, sitting in front of a computer sums up their job description.
And that work-related back pain that starts out minor can soon become severe, causing problems in all areas of your life.
“The longer you have a back problem, the more damage it will create, the more it will resist getting better, and the more time it will take to heal,” says Bradford Butler, a chiropractor and author of The Blueprint for Back Pain Relief: The Essential Guide to Nonsurgical Solutions (www.drbradfordbutler.com). “So the best course is to prevent back problems from happening to begin with.”
He offers a few tips for those whose jobs require them to sit, sit and sit some more:
Watch how you sit. Most people are putting pressure on their backs, necks and shoulders because they don’t work in an ergonomically correct position, Butler says. Here’s how to achieve the optimal position: Sit with your body no more than an arm’s length from the computer and mouse, and don’t lean your head and neck forward. You should be able to rest your hand comfortably on the mouse with the elbow at the same height as the mouse pad. The monitor should be 2 or 3 inches above eye level.
Choose the right chair. Ideally, you want a chair with lumbar support. “If there is no lumbar support, you can place a pillow behind your lower spine,” Butler says. Chairs that can tilt back also take pressure off the base of the spine and help prevent back pain. But if back pain has already started, Butler suggests placing ice between the lumbar support and the back for 20 minutes to reduce inflammation.
Don’t cradle your phone. Have you ever pinned your phone between your shoulder and your ear so you can type while you talk? Butler has a one-word piece of advice: Don’t. “The intense strain from holding the phone that way for more than a couple of minutes can have a lasting effect on your posture and add to your back and neck pain,” he says.
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Governor Gary R. Herbert’s Schedule
November 12, 2018 - November 17, 2018
**The Governor’s schedule is subject to frequent change**
Monday, November 12
Veterans Day Observed - No Public Events
Tuesday, November 13
10:15 a.m. Meet with Chief of Staff
Location: Governor's Office
11:30 a.m. Host Annual Faith Leaders Luncheon
Location: Governor's Mansion
Wednesday, November 14
8:00 a.m. Participate in Kem Gardner Policy Institute Newsmakers Breakfast
Location: Thomas S. Monson Center, Salt Lake City
Media Access
10:30 a.m. Meet with Governor's Office of Management and Budget
Location: Governor's Office
6:30 p.m. Host Annual Diwali Celebration
Location: Governor's Mansion
Thursday, November 15
10:00 a.m. Governor’s Monthly News Conference
Location: KUED Studios, Salt Lake City
Media Availability
12:00 p.m. “Let Me Speak to the Governor” Show on KSL Newsradio
Location: Governor's Office
1:30 p.m. Meet with Governor's Office of Management and Budget
Location: Governor's Office
Friday, November 16
Travel to Colorado Springs, Colorado
Attend National Governors Association Meetings
Saturday, November 17
Attend National Governors Association Meetings
Travel to Salt Lake City, Utah
Lt. Governor Spencer J. Cox’s Schedule
November 12, 2018 - November 16, 2018
**The Lt. Governor’s schedule is subject to frequent change**
Monday, November 12
Veterans Day Observed - No Public Events
Tuesday, November 13
10:00 a.m. Multicultural Commission Meeting
Location: State Capitol
11:30 a.m. Annual Faith Leaders Luncheon
Location: Governor's Mansion
1:30 p.m. Film Campus Cup Winning Announcement
Location: Lt. Governor's Office
2:00 p.m. Suicide Prevention Task Force Meeting
Location: State Capitol
4:00 p.m. Meet with Constituent
Location: Salt Lake City
Wednesday, November 14
8:00 a.m. Meet with Agency Directors
Location: Governor’s Office
10:00 a.m. Intergenerational Welfare Reform Commission Meeting
Location: Salt Lake City
12:15 p.m. Region VIII Head Start Association Conference
Location: Salt Lake City
2:00 p.m. State Homeless Coordinating Committee Meeting
Location: State Capitol
4:00 p.m. Shelter the Homeless Meeting
Location: Salt Lake City
Thursday, November 15
9:30 p.m. Meet with Office of the Legislative Auditor General
Location: Lt. Governor’s Office
10:15 a.m. Elections Review with Staff
Location: Lt. Governor’s Office
10:45 a.m. Meet with Staff
Location: Lt. Governor’s Office
12:15 p.m. Utah Philanthropy Day Awards Luncheon
Location: Salt Lake City
Media Access
2:00 p.m. State Bonding Commission Meeting
Location: State Capitol
3:00 p.m. Meet with Kansas City Chamber of Commerce
Location: Salt Lake City
5:00 p.m. Weber State Community Center Ribbon-cutting
Location: Weber State University
Media Access
Friday, November 16
No Public Events
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