How Office Workers Can Prevent Lower Back Pain

Posted on: 14 May 2018


When you have an office job, you sit at a desk for multiple hours of the day, very often hunched over a computer. Day by day, year by year, this puts a terrible amount of strain on office workers, and it can result in debilitating lower back pain. You can't just quit your job, so what's the solution? Fortunately, there are many things office workers can do to prevent lower back pain before it strikes or to reverse its effects if they are already feeling the pinch.

Don't cross your legs. Did you know that, when you cross your legs, it is more difficult for you to keep your spine straight and your shoulders relaxed? For this reason, be sure to uncross those legs so that you are more able to fully elongate the spine and put less pressure on your back over time.

Take hourly breaks. Yes, work is important, but your health is more important. To prevent yourself from being stuck in your office chair all day, it can be a very good idea to set an hourly alarm that reminds you to get off of your seat and walk around and stretch your legs. Even if you can only spare a minute or two, this can make a huge difference. There will be reduced pressure on your spinal disks, and you'll have better circulation, which will make you feel more energised and more productive (easily making up for those minutes away from your desk).

Book regular appointments with a chiropractor. It's great to do what you can for your back's health, but every now and then you do need to check in with a chiropractor so you can get the full picture about your lower back health and posture. They may work with you on some back exercises to help with your spinal alignment. They may help with back massages, or they might need to crack your back, but you can't receive any of that treatment to make your back stronger and more flexible if you don't make the first step to visit a chiropractor.

Install a standing height desk. This won't be an option for everyone, but if you work from home or for a company that's seriously invested in the health of its employees, consider installing a desk at standing height instead of your regular desk. When you are standing, you are less likely to be hunched over, and your body will be fully elongated, which is much better for your back health. If you're feeling extra ambitious, you could even install a treadmill at your desk.