Over 80% of the United States workforce has a job that requires sitting at a desk for up to 8 hours per day. If you’ve worked a desk job before, you’re all too familiar with the intense sense of back pain that can come from sitting for too long. Back pain can be intense and have a drastic effect on your mood and productivity.
We’ve all had a “back pain sitting at desk” kind of day. If you’re wondering how to prevent back pain while working from home, you’ve come to the right place! Check out these tips to relieve and prevent back pain throughout your workday.
Preventing “Back Pain Sitting at Desk” Moments
There are a variety of ways you can improve your productivity and limit your backpain all while still getting work done!
1. Invest in a Good Chair
As we’ve already established, a majority of the working population spends a big portion of their lives sitting in a chair. If you’ll be spending a lot of time in one chair, you should probably make sure that chair is top of the line. If you’re working from home, investing in a comfortable and supportive chair is an absolute must.
There are a variety of things to look for in a good office chair. One major thing to look for is the adjustability of the chair. Finding a chair that can be adjusted to your perfect height level is highly important!
Investing in a foot rest for your chair is also a great idea! There are even specific chairs made for lumbar support to help ease your back pain!
2. Know the Importance of Stretching
If you’ve spent a day sitting for a long time, you’re all too familiar with the feeling of achy joints. When working and sitting for extended periods of time, routine stretching can actually reduce your chances of inflammation and back pain.
In order to remember to stretch, consider setting timers throughout the day to pause your work and stretch out. You could also consider purchasing a yoga ball or stretching bands to help make the most out of your stretching sessions.
3. Adjust Your Desk
If you’ve ever experienced a back pain sitting at desk moment, you know the importance that the positioning of your desk can have! In the age of exercise and activity, standing desks are all the rage in office spaces.
Surprisingly enough, these desks are fairly cheap and are perfect for home offices! You can even convert your current desk into a standing desk.
Moving your computer to a higher place or adjusting the height of your desk can greatly affect your posture. Consider spending a portion of your working day standing to help prevent potential back pain!
4. Watch Your Posture
A recent study shows that 80% of Americans suffer from bad posture. As with many joint problems, a lot of pain can actually be caused by poor posture. If you spend a majority of your day coupled up in an office, bending over a computer, you are absolutely prone to back pain!
There are a variety of ways to improve your posture while still being productive throughout the workday. One way to improve your posture is to use alternative seating methods such as yoga balls and special seating pads to straighten your back while you’re working. Routinely stretching can also improve your posture throughout the workday.
In addition to a variety of mental health benefits, regular meditation can also help release tension in your muscles. Back pain can often be caused by knots and pockets of tension in your body. Taking the time to relax and unwind with meditation can significantly help release any pent-up tension throughout your body.
6. Invest in a Massager
Massagers are a great way to work out any problem areas throughout your back. Items such as these products offer great technology that can loosen up your back and reduce pain. Massagers can come in all kinds of shapes and sizes to fit your unique situation.
Using a massager throughout the day and setting up a routine can significantly reduce the chances of your back pain growing over time. Think of a massager as a gift that keeps on giving. Your back is sure to thank you!
7. Regularly Exercise
Ask any physician throughout the globe and most will tell you that regular exercise is the cure for many ailments. Regular exercise is a great way to stretch out your muscles and reduce joint and back pain. As always, remember to listen to your body and not overuse your muscles.
If you’re spending a lot of time working at a desk, routinely exercising can also have major mental and physical health benefits. Making exercise a part of your daily schedule can show significant benefits to your long-term health.
8. Use Hands Free Technology
With technology constantly at our fingertips, it’s easy to hold our phones by our necks while we work with our hands. This practice can actually lead to major back pain if done for extended periods of time.
In the era of hands-free technology, consider putting the phone down and using the speaker feature. If you’re looking for a bit of privacy, consider investing in a headset of pair of earbuds to take calls with.
9. Follow up With a Chiropractor
If your back pain is persistent or increased over time, you may want to check into getting an appointment with a licensed medical professional such as a chiropractor. You may need an adjustment or regular physical therapy if your back pain continues to persist.
It’s highly important to listen to your body and determine for yourself the best route of treatment to take. Some people may need medical intervention in order to fully rid themselves of their problems with backpain. For many, back pain is a lifelong fight that brings about its own set of challenges.
Ready to Ease Your Back Pain?
If you’re ever experienced a back pain sitting at desk moment, then you know the true frustration that comes from dealing with back pain. Luckily, there are a variety of ways you can ease your back pain!
We hope we’ve helped get you on the path to recovery with these 9 tips to reducing back pain. Remember to check out additional articles for tips on the best products and techniques to further relieve your back pain.