Machnet has my back

December 19, 2022
A man working out in gym

I've been working for a while in many companies, and currently, I work in the Human Resources Department, which means that my job involves spending a lot of time sitting at my computer. Despite my love for my profession, there's one thing that keeps me up at night: back pain. 

It's not uncommon for me to hear from my colleagues that they have the same problem; some have even undergone therapy and medications. So, what can you do about it? Here are my views on how to deal with back pain:

Am I the only one with a bad back?

Do you have back pain too? You're not alone. Back pain must be one of the most common reasons for doctor visits, and it's estimated that about half of all adults have experienced back pain at some point in their lives. It doesn't matter who you are or what you do; there's a good chance that your back aches from time to time.

Back pain is a common injury. It can be caused by several different things, for instance:

  • Poor Posture: Our work involves a lot of desk work. My team at Machnet, who are designers, developers, and engineers, spend most of their time in front of the screen. If you spend most of your day hunched over a computer screen typing, you might develop poor posture. Our focus on our work sometimes results in us forgetting to get up for a stretch, until lunch or break time. 
  • Injury: A common cause of poor posture is injury. If you have had an injury that affects your posture, it will show up in your gait. Injuries can cause pain in certain areas of the body and lead to muscle tightness that can affect the way you carry yourself.
  • Lack of exercise & good nutrition: Not getting your daily dose of vitamins and minerals, overeating junk food, and even not getting enough sleep might be another cause of back pain. If your back hurts, it's important to see a doctor specializing in treating back injuries so they can find out what's causing the pain and help you recover from it.

What we do at Machnet

Break time activities

At Machnet, we are lucky to have a flexible work environment and 2 hours of lunch break. We use this time engaging in a range of activities that help keep back problems at bay.

We have a badminton court set up at the entrance, which is very appealing and the first thing everyone notices while entering the office premises. It's an excellent way to develop cardiovascular endurance and get a lot of dynamic bursts of movement in the arms, lat muscles, and legs. Perfect for one of those days when the weather is gloomy or cool. 

We also play a good amount of carrom board, ludo, chess, and even cards during the festive season-  a good way to socialize and take a quick break from work.

Our team organizes a friendly futsal game every Sunday. We also have the annual Sports Tournament for Futsal, Basketball, Badminton, and Carrom Board.

Machnet is also looking to provide the employees with fully sponsored Gym memberships in a local chain which has various branches so that it would be accessible near our residence as well as the office. 

Workstation Setup

It’s is a no-brainer, but it's worth mentioning that it’s important to make sure your work chair is comfortable and in the right position for you. We have high-end chairs which can be easily adjustable in the height and recline. 

If you're going to be sitting for long periods  at work, make sure there's enough space for your feet as well as enough room between the chair backrests and work surface so that your hips don't touch the edge of it while sitting upright. We also encourage colleagues to set their monitors straight where the eye level is or slightly above the eye level.

Don't let a sore back get in the way of doing your best work.

We do our best to prevent back problems from being a hindrance at our work. A sore back can be debilitating, and it's no fun to have to find ways to deal with it. Everyone with a bad back wants to do whatever they can to relieve their pain and get back into the normal flow of life. But taking care of yourself—by improving your posture, stretching regularly, and using proper equipment in any work that requires you to be sitting down for long periods —can help keep your back healthy.

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