Best Ways to Minimize Back Pain at Work

Have you ever heard the phrase “sitting is the new smoking”? Well it is true, humans sit more than ever. Our bodies were made to move, not to live in stagnation. Most of us work a desk job sitting for 7+ hours. This posture can lead to a variety of abnormalities which eventually can be a cause of pain in the back.

When seated our hip flexors are in a contracted state, there is usually forward head posture, rounded shoulders, and tense low back muscles. There are several different exercises, postural awareness, and ergonomics changes that can be implemented to prevent, manage, and improve pain from chronic sitting.

First, it is important to become aware of how one is seated. Making sure to keep your shoulders back and head in line with your shoulders. Often times, people are slouched over which can be a possible cause of headaches. It is also important to not sit on a wallet or have crossed legs. Over time, this can lead to one hip being higher than the other which can put pressure on the nerves of the low back and lead to pain. Muscles that most likely need stretched are hip flexors, pec major, and SCM all of which stretches can be googled for. Muscles that possibly need strengthened are are glutes, and rhomboids. Be sure to check in with your chiropractor/healthcare provider before implementing any new exercises or stretches. If the office space allows, it is also helpful to get a standing desk or to sit on an exercise ball. Take walks during breaks, get outside, stretch every 30 minutes and take deep breathes. All of these things can help rewire and reignite the brain/ body.

Remember our bodies are designed to move. A healthy spine leads to a healthy life. Get up, move your body, go see a chiropractor, get some sunshine, and the conquer the day!