An Employee’s Guide to Managing Back Pain in the Workplace
When you sit at a desk all day long, you are more than likely going to experience back pain at some point. You can get some advanced care before or after work, but you also have to find ways to manage the pain throughout your work day. Even doing simple lower back stretches for a few minutes will go a long way in reducing the pain. Here is a quick guide for managing back pain in the workplace.
Adjust Your Chair and Desk
To achieve optimum spine health, you need to sit in a way that supports the curve of your spine. If your chair doesn’t have a built-in lumbar support, you can put a pillow behind your back to help support it. The height of your chair is also critical, since your knees need to be at a 90-degree angle with your feet flat on the floor. Make sure your computer monitor is at eye-level and at a comfortable arm’s length away. Your arms should be at 90-degree angles so adjust the armrests accordingly.
Practice Proper Posture
It can be easy to slouch in your chair after sitting for an extended amount of time. Sometimes you won’t even realize you’re slouching because it’s natural to do it! Focus on keeping your feet flat on the floor at all times. If you have shorter legs, get some sort of footstool for reaching the floor while sitting in your chair.
Move Around and Exercise
It’s amazing what simple lower back exercises will do to help you manage back pain throughout the day. These don’t even have to be strenuous or lengthy to be effective. Simply getting up and walking around for two to three minutes will relieve the stiffness in your lower back and make you feel better almost instantly. Some lower back stretches like bending over and touching your toes will also help. The important thing is to stand up and move as much as you can throughout the day. Just standing up and moving around is much better for your spine health than sitting in one position all day long.
DBC Active Spine Care® specializes in providing advanced pain management and long term results for people with back pain. For more tips on how you can help manage your back pain better in the workplace, contact us.