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How to Manage Back Pain at Work



As one of the most prevalent forms of chronic pain, back pain affects millions of adults every year. Individuals in any career can develop back pain due to sedentary or strenuous activities as part of the job. With more and more jobs becoming digitalized, you may find yourself sore due to the strain of desk work. Sitting for long periods of time wreaks havoc on your lower back, but fortunately, there are several steps you can take to reduce and prevent the discomfort. Our team at Motus Integrative Health provides a few tips for you to follow. 

Customize Your Workspace

For those who work at a desk all day, an ergonomic setup is very important. Back pain is frequently attributed to the hunching, straining and curved back position caused by a chair that’s too high or low. When choosing a desk chair, consider making these important changes: 

  • Back Support. Office chairs need lumbar support to maintain your back’s natural curve. An ideal chair is one with a slight curve near the lower back. If this feature is not built-in, you can roll up a towel or use a small pillow to replicate this effect. 
  • Just the Right Height. Many employees don’t realize the impact of their chair’s height on their back. A desk chair needs to be low enough so that your feet touch the floor and your legs form a 90 degree angle at the knee. If you need your chair raised, rest your feet on a stool or other prop. 
  • Monitor Distance. When your monitor is too close or too far away, it can affect how you sit, leading to a crooked spine. Keep the monitor about an arm’s length away. 

Get Up Frequently

One of the biggest mistakes office workers make is sitting in the same place for too long. Prolonged sitting places extra strain on the lower back. Try to stand up every 20 to 30 minutes as a reset. If your office space allows, do gentle exercises to relieve tension in your back. Even doing stretches for just 60 seconds can offset the damage done from sitting. You may even choose to go for a walk during your lunch break, which further enhances the effects. 

Hot or Cold Compress

During times when you’re faced with sudden pain, look for immediate relief through hot and cold compress. Ice is useful if the injury is sudden as it reduces swelling. For muscle aches, a heating pad can be placed where you sit so you can relieve the pain while you work. Both of these options work well for reducing immediate pain. 

Treat Back Injuries

Above all, back injuries and chronic health conditions affecting the spine should be reviewed by a health professional. Long term complications include herniated discs, nerve pain and other complications that can worsen due to sedentary work. No matter how long you’ve been dealing with chronic back pain, chiropractic can help. Natural solutions tend to be a great choice for office workers as it doesn’t produce side effects that may lead you to take a sick day. After a chiropractic adjustment, you can get right back to work the next day with no downtime. As the weeks pass, you’ll notice a steady improvement in your pain. 

Motus Integrative Health provides the solutions you need. Call us today for an appointment.


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