Many of us have experienced low back pain (LBP)
, and a quick look at recent statistics reveals just how common the condition is: almost 10% of people worldwide suffer from LBP, which is also the #1 cause of disability. All those suffering from low back pain are in need of effective pain relief.
Part of the reason that back pain is so commonly experienced is that it doesn’t just occur for those with labor-intensive occupations but for computer jobs as well. Actually, office back pain can be even likelier to develop since sitting increases the amount of force on your spinal column by 30%.
Tactics such as posture, exercises, and ergonomics will all help to alleviate your discomfort, as discussed by Megan Schuman of Business 2 Community. Here are Schuman’s recommendations:
Focus on your posture
Although it may sound obvious, one way to accomplish back pain relief is to stop slouching. You want to keep your back as straight as possible, with your face directed toward your screen and your feet flat on the ground.
Go for a stroll
Looking at a computer monitor for an entire work day is not only challenging to the back but makes us more vulnerable to heart disease, obesity, and blood sugar irregularities.
Shuman advises stopping your progress periodically to stretch and perform exercises, such as walking during your meal break: “Don’t eat lunch at your desk; if possible, eat in a cafeteria or break room, walk to a restaurant or even exercise during lunch.”
Lift carefully
If you have to regularly pick up sizable packages, lift them conscientiously so that you don’t exacerbate a back condition. Bend your knees rather than your spine. You can also avoid injury by keeping packages near your body while raising and holding them.
Get in line with ergonomics
Adjusting your workstation so that it is ergonomically suitable is a trusted way to minimize office back pain and generally enhance wellness. Pay special attention to your chair. If there is not enough support for the lumbar region of your spine, get an assistive cushion.
Remove stress
When you experience stress, the body typically responds with muscular tension, leading to low back pain. “Learning to handle stress and anxiety in healthy ways can reduce tension and your chances of back pain,” explains Shuman. Examples of stress reduction techniques include walking, regular workouts, and breathing exercises.
Small steps
The above tips suggest small steps you can take to prevent back pain in an office job, but you may need a more comprehensive strategy. Schedule a free consultation today for full-spectrum, multidisciplinary back pain relief.