5 Ways to Survive a Desk Job with Back Pain
One of the top reasons why people have to take time off of work to see the doctor is because of back pain. This is also one of the main reasons why many employers have corporate wellness programs to help their employees stay healthy and minimize lost time. Having a desk job can increase the chances of experiencing some sort of back pain. Prolonged sitting, improper posture, poor ergonomics and many other things all factor into the back pain experienced. Here are five effective ways you can survive your desk job with as little back pain as possible.
Evaluate The Ergonomics Of Your Desk
The first thing to do to improve your spine care is evaluate your desk to make sure it’s ergonomically acceptable. This can involve making sure the keyboard and monitor are at the right height, your chair isn’t too high or too low, the mouse fits your hand properly and more. If something doesn’t quite feel comfortable, then make adjustments as needed since it could lead to even further discomfort later.
Find A Chair With Good Support
A big key to low back pain management is sitting in a chair that supports the back. This involves ensuring your feet are able to rest flat on the floor, armrests are at the proper height and some sort of lumbar support is present. If the chair doesn’t have any type of lumbar support, then it’s a good idea to invest in a cushion or small pillow to provide added support and alleviate some pressure on the spine.
Focus On Your Posture
It’s easy to slouch at your desk. Proper spine care techniques involve sitting up straight with your feet flat on the floor and having the computer screen at eye-level. Many people tend to have poor posture later in the day when they’re getting tired, so be conscious about it as much as possible.
Force Yourself To Take Standing Breaks
Make it a habit to stand or walk around for a couple of minutes every hour. This may not seem like a lot, but it relieves a substantial amount of pressure on your back. If you’re tied to your desk and not able to walk, do some simple toe touches or other stretches to loosen up the back and get your blood flowing.
Be Proactive By Strengthening Your Core
Having a strong core is another essential component of low back pain management. The stronger these muscles are, the more they will be able to support the back and could even help you have better posture as a result. Exercising the core a few times a week will go a long way in gradually strengthening it to help support the back. Remember, endurance of the back muscles are key to good spine health, so lower weight and more repetitions is best.
DBC Active Spine Care® helps people alleviate their back pain every day. We participate in many corporate wellness programs to keep employees healthy and pain-free as they go through their day at their desk jobs. Be sure to contact us for tips on how to maintain a pain-free back and to learn about our revolutionary spine adaptive functional restoration program.