Avoiding Back Pain at Your Desk Job

May 6, 2019

If you’re like 86% of Americans, you do a lot of sitting at your full-time job.

Almost all work today is done through computers or at a desk, and that means you don’t get much movement. In fact, your boss may frown on the idea of you walking around too much, assuming you’re not getting work done. So how can you start avoiding back pain? 


In reality, sitting leads to a host of health problems. From obesity to high blood pressure to poor posture, you can really struggle if you don’t spend time on your feet.


What can you do to avoid the health problems and back pain that comes from sitting? Here are some tips.


Take Advantage of Ergonomics

Employers have become increasingly aware of the health and financial costs that come from poor posture and sitting. Proper sitting helps reduce back pain, tennis elbow, and carpal tunnel syndrome.


Ergonomic chairs, keyboards, and desks are a great start. You can use special chairs to maintain proper support for your back and help you sit straight. The right desk and computer monitor height can help you keep your neck straight and use your arms comfortably.


Many desk workers are also using a standing desk, or a sit-stand desk that allows you to do both. This allows you to change your body position which can make a major positive impact.


However, you need to make sure that when you’re standing you’re using proper posture and have the support you need for your feet.


Take Frequent Walking Breaks

Most office workers have the opportunity to walk around a lot more than they do, but they get absorbed in their work. They may also be concerned about appearing unproductive.


However, often getting up and moving can be the best thing you can do for your productivity. Just 5 minutes can boost your mood, improve circulation, and reduce lethargy. You’ll reduce back pain as well. It doesn’t even interfere with your concentration, meaning you can get right back to work with all the benefits of that quick walk.


There’s no reason not to get some movement in, preferably every 60 – 90 minutes. Set an alarm if it helps you remember to go for a walk!


Stretch at Work

Another element of sitting is that your muscles stiffen and that can lead to back pain as well as other health issues. To combat this problem, do some stretches at your desk.


There are a lot of stretches you can do without leaving your work area. Try neck rotations, shoulder shrugs, and a seated spinal rotation. All of these will help you avoid pain and stay limber while you’re working.


Address Back Pain at Your Little Rock Chiropractor

If you struggle with back pain due to your job, you’re definitely not alone. Fortunately, your Little Rock chiropractor can help.


At Restoration Health, we strive to bring you complete relief from your pain. We want to help you maintain mobility no matter what job you have. If you’re ready to get treatment for your pain, we’re here to help. Contact us for a consultation today!

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