How to Minimize Back Pain at Work

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Is sitting the new smoking? Several studies and experts admit; sitting can be detrimental to your health. Our bodies were made to move, but unfortunately, many of us sit at a desk most of the day. Sitting for long periods can lead to abnormalities and cause significant back pain and other problems. If you’re one of the eight out of ten Americans who experiences some form of pain in your lower back, let our chiropractors help! If you experience some form of back pain at work from sitting in a chair, follow these helpful tips to relieve your discomfort. 


Lower Back Pain Exercises at Work

Back pain that lasts more than three months is considered chronic. How you position your body throughout the day is a significant contributor to this form of lower back pain. When seated, your hip flexors are in a compressed state, and there is typically a forward head tilt, rounded shoulders, and tensed lower back muscles. There are several ways you can prevent this chronic pain and other health problems by practicing different exercises, postural awareness, and proper work ergonomics. Below are some tips and activities you can utilize to reduce back pain at work in a chair


  • Avoid sitting for long periods – Get up and move whenever possible! Take a walk, get outside, or head to the break room every thirty minutes to an hour. These short breaks will help you avoid back pain and stiffness. 
  • Adjust your posture – The way you sit each day has a direct impact on how well your back will feel. Try to keep your back aligned with the back of your chair. Instead of leaning forward, keep your head in an upright position. Your head and neck should be positioned directly over your shoulders. Place your feet firmly on the floor, and if they don’t reach it, consider buying a footrest. Avoid crossing your legs, as this can overstretch your muscles. 
  • Customize your workstation – Ensure your monitors are at eye level. Otherwise, your head will be tilting forward, resulting in hunched shoulders. Adjust your chair and the armrests to encourage 90-degree angles for your knees and arms. 
  • Reconsider your phone habits – Did you know how you hold your phone can impact your health? The number one mistake people make when taking a phone call is tucking their phone between their ear and shoulder to free up their hands. This creates strain on your neck and shoulders. Instead, use a headset or speakerphone. 
  • Practice simple exercises and stretches – Engaging in lower back pain exercises at work can help stretch and strengthen your muscles. From standing hip flexor stretches to seated knees to chest stretches, there are many ways to get up and move, even if you’re stuck at your desk. 
  • Visit your chiropractor – At Academy Injury & Health Center, we provide the best chiropractic care for back pain! When you schedule an appointment, our lower back pain chiropractors get to work, helping you address your chronic pain and helping you feel the relief you deserve. 


Why Choose Academy Injury & Health Center for Lower Back Pain Treatment?

Whether you’re experiencing occasional or consistent lower back pain, visit Academy Injury & Health Center for a chiropractic adjustment and receive some low back pain relief today! Call our office today at 215-637-1212 to schedule your adjustment.