We spend a lot of time working on ergonomics here. With a little training, and refocusing of that training on an on-going basis you can achieve a comfortable posture that will reduce back pain. Chair, chair height, and workbench height are critical. Spend more on a chair than you think you want to. Get one with superior lumbar support. Feet on the floor, or a footrest, slightly in front of the knee. Knees at 100 degree angle, upper legs parallel to the floor. adjust chair/footrest height as needed to achieve this. Shoulders must be relaxed. Elbows at your side, forearms resting against the workbench top. Adjust workbench height as needed. If you use a microscope, buy one with a longer focal length to maintain elbow and forearm position. Adjust your position frequently throughout the day. Get up and walk/stretch once an hour.
A quick Google search for ergonomics will produce a great deal of information. Focus on computer workstation ergonomics. It most accurately mimics our workplace environment.
The biggest mistake technicians make is holding the work piece under their nose. Look at the coworker to your left to see what I mean. This forces your arms to be held in front of you. It places pressure on the muscles in your shoulders. We usually can't help but have our arms in front of us to some degree just so we can see what we are doing. The trick is to take the pressure off the supporting muscles in the shoulders. Rest your arms on the bench, lower the bench enough so you can relax your shoulders. Concentrate on keeping the work piece farther away from your face. Use magnification with an appropriate focal length.
ing with Acute Low Back Pain
