Long commutes and annoying cubical neighbors can make for a real long work day. A bout with back pain can make things much worse. For most people, there is no avoiding the long work days and the hours spent sitting down in front of the computer. However, there are a few things that you can do to avoid back pain at work. In this article we will cover the most practical and affordable tips for wiping out back pain at the office.
Sitting All Day
Let’s start with the most obvious factor, sitting. If you are like most people you sit for hours at a time in an uncomfortable desk chair, not to mention the time spent in the car going to and from work. Our bodies were not designed to be seated for extended periods of time. A lot happens when your body is in this position, and the end result is not good.
The stabilizing muscles in the abs and lower back become weak, since it is much easier to sit with improper posture. First and foremost, your desk chair can be your best friend or your worst enemy. If you work for someone else, ask if it is possible to upgrade to a more ergonomic desk chair… even if something else has to give. If the answer is no, there are a few products that will help make any chair into a more ergonomic chair.
As much as you might dislike “casual water cooler talk”, you need to take more frequent trips away from your desk. Not only will your eyes thank you for the break, your back, legs and abs need the activity. Taking breaks throughout the day to stand and stretch will help you avoid back pain and chronic aches and pains. One simple tip is to set a timer on your watch; phone or desktop that will notify you that 30 minutes has passed. Every 30 minutes stand up, even if it is just for a few seconds. We have created an office stretch video series that will demonstrate a series of simple stretches that you can do at home or at the office.
It is also important that you get a great night sleep. If you start the day in pain, it is not going to be a fun day at the office. If you struggle with sleeping, like so many people do, read our articles about simple tips for a great night sleep.