Back Pain? Try This! 👇

Whether at home or in an office, many people spend a lot of time sitting at a desk. With at least one in four Americans sitting for 8 hours per day, the impact of sitting for so long often leads to some form of back pain. Ignored, this can lead to more severe issues and increased pain.

Here’s what you need to know about back pain from sitting and how you can prevent pain and damage.

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How Does Sitting At a Desk Lead To Back Pain?

Back pain from sitting at a desk can have many causes, and underlying conditions such as sciatica, herniated discs, or arthritis of the spine can worsen it.

70% of lower back pain comes from muscle strains or sprains. Several factors can cause or contribute to desk-related backaches. How you sit, for instance, can affect your back’s health. Sitting in the same position for too long can put unwanted stress on the muscles and discs in your back. And how you sit matters as well. Slouching or slumping can stretch ligaments in your spine, leading to pain and stress on your back, neck, and shoulders.

Sometimes it’s what you’re sitting on that’s the problem. If your chair does not provide enough lumbar or lower back support, this can contribute to back pain. Another factor could be the height of your desk or computer monitor. If either is too high or low, it can encourage you into awkward or uncomfortable positions for extended periods of time.

This is why you often hear the term “ergonomics” when it comes to workplace wellness. Studies in ergonomics are intended to make the home, office, and other work environments safer, prevent injuries, and boost productivity.

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Ways To Prevent Back Pain When Working At a Desk

While it may seem, at first glance, that back pain simply comes with the territory of working at a desk, that doesn’t necessarily have to be the case. You can take simple steps to help prevent back pain from occurring that won’t negatively affect how well your productivity.

Consider trying any or all of the following:

  1. Adjust or replace your desk chair for better back support. If your chair doesn’t have lumbar support (a curve or small cushion on the backrest), use a lumbar support pillow. If your desk is too high, raise your chair so your elbows rest at 90 degrees.
  2. Similarly, consider changing the height of your computer monitor if you use one. A monitor that sits too high or low can strain your neck and back. Ideally, sitting with your head straight forward from a distance of 20 to 40 inches should help reduce both eyestrain and awkward postures. If your monitor isn’t adjustable, you can use a laptop stand.
  3. Take frequent short breaks and move around a bit. Take a short walk around the office or outside before returning to your desk. A few minutes every hour or so will go a long way. Set a timer to remind you to get up and move now and then.
  4. If you can, try getting an adjustable standing desk or workstation. These desks allow you to move while working and have been found to help improve both productivity and back health. Don’t worry about standing all day. With an adjustable desk, you can vary your time sitting and standing as best suits you.
  5. Finally, make some simple lifestyle changes to help preserve back health. Include exercise as a part of your daily routine, maintain a healthy weight, sleep on a good mattress, and avoid smoking which can affect your arteries and overall health.

Discuss Back Pain and Health With a Qualified Chiropractic Professional

At Akridge Chiropractic and Neuropathy Relief Care, we offer not only offer treatment for back pain and other chiropractic health issues but can help you learn to avoid getting hurt in the first place. Good desk habits are only one of many ways to prevent unwanted back pain.

Contact us today for your back health and pain management needs. 509-783-8145