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    Taking Care of Your Back at Work

    By Emily Gurnon
    July 01, 2013, 3:09:12 AM EDT

    According to the National Institutes of Health, about one-fourth of U.S. adults experience at least one day of back pain in a three-month period. It is one of our society’s most common medical problems.

    A good place to start with preventing back pain is through regular exercise, weight management, and, if you smoke — quit. Talk to your doctor before starting an exercise program or changing your physical activity.


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    You might think that the people who do heavy lifting on the job are most likely to suffer from back problems. But back pain is actually as common among workers who sit for a long time each day.

    If your job demands sitting for a long period of time each day, there are things you can do to that may prevent back pain.

    Start with a good chair

    Your chair should be a quality swivel chair that lets you work without constantly twisting your back. It should have an adjustable seat, back rest and arm rests. It should have good support for your lower back, or lumbar area. A pillow or rolled-up towel can provide more lumbar support. A chair with a seat that tilts forward is particularly helpful.

    When sitting, your thighs should be parallel to the floor. Your knees should be about even with your hips.

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