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How to Manage Back Pain Caused by Sitting the Whole Day

Back pain is one of the most common problems people complain about to medical health professionals. A sedentary lifestyle and lack of activity are two of the most common causes of back pain.

We simply aren’t designed for sitting for prolonged periods. So, what can you do to prevent back pain if your job requires you to sit the whole day? Read on to find out.

What Are the Causes of Your Back Pain?

Prolonged sitting causes us to slouch, which increases pressure on the discs and can cause several conditions. That includes sciatica, herniated discs, degenerative disc disease, muscle strain, spinal stenosis, bad posture, and other conditions.

The thing about back pain is that you have to do something about it. It rarely goes away on its own, so you need to be proactive if you don’t want your pain to get worse.

What You Can Do to Prevent Back Pain

You have probably heard the phrase: “Sitting is the new smoking.” There are several things you can do to minimize the effects of sitting and prevent back pain. That includes:

  • Work on your posture.

Straighten up, as good posture keeps your spine healthy and your back happy. Avoid slouching, rounding your shoulders, twisting, or bending in an awkward way while sitting or standing. 

Make sure your knees are a little higher than your hips while sitting down and plant your feet firmly on the ground. You should change positions during working hours, but always make sure to keep a straight back and good posture.

  • Invest in a supportive chair.

If you have back problems, you can ask the office administrator for a more supportive chair. The practice shows that adjustable chairs with full back support, with a special focus on the lumbar area, deliver the best results. 

If you don’t want a new chair, you can get a lumbar support cushion that can maintain the natural arch of your spine while sitting, which can go a long way.

  • Get up every hour.

Staying in one position for a long time is never a good idea, especially when sitting down. That’s why you should get up every hour and walk around the office for a few minutes. You can use this time to talk to coworkers or do some light stretches.

Additionally, you can get an adjustable desk where you can work standing or sitting. Make sure you follow other workspace ergonomics, such as positioning your monitor at eye level and keeping your mouse and keyboard in the right place to keep your elbows at approximately 90 degrees.

  • Stay active.

Exercise is beneficial to many aspects of your life. Regular activity and strengthening your core can reduce the risks of back injuries and improve your posture. You can do exercises that enhance the strength of your back and abdominal muscles at least two times per week.

Having Trouble With Chronic Back Pain?

Chronic back pain can significantly reduce the quality of your life, which is why it is vital to address it. Spring Chiropractic is a holistic center led by Dr. Scott Bolz, who helps people overcome their back pain problems daily. Using a personalized treatment approach and modern chiropractic modalities, he and his team of experts can help you get rid of your discomfort and pain in no time.