How To Avoid Back Pain If You Sit All Day

Category: Back Pain | Author: Stefano Sinicropi | Date: March 10, 2022

Work From Home

A lot of people conduct their job from an office or in a seated position, and while that may not seem all that hard on your body compared to the construction or logging industry, as we’ve talked about in the past, sitting can be extremely hard on your spine. If you sit at a desk all day, you’re at a heightened risk for back problems now and later in life. Knowing that, there are some things you can do to help prevent back problems caused by sitting all day. Below, we share some tips for preventing back pain if you spend a lot of time at work in a seated position.

Avoiding Back Problems Caused By Sitting

If you can keep these tips in mind and pay more attention to the signs your spine is giving you, you’ll have a better chance at preventing back pain or intervening earlier, which typically yields better treatment results.

  1. Incorporate More Movement At The Office – Even if you work in an office or a cubicle, odds are there are ways to move around a little more and still get business done. Moving will help to take pressure off your spine and prevent muscles from getting stiff. Take that phone call while standing, or walk around a bit during your lunch break. Find little ways to break up extended periods of sitting.
  2. Exercise Off The Clock – When you’re not at the office, it’s important that you’re physically active to help develop muscles that help to stabilize your spine. If your body is better prepared to handle the stress of a long-seated session, muscles won’t fatigue as easily, and you need your spinal muscles to support your spinal column. Exercise is important if you’re sedentary at your job, but it also helps to prevent back pain by preparing the area to better handle stress.
  3. Self Correct Posture Issues – Sitting for a long period is bad enough as it is, but if you’re slouched in your chair or craning your neck forward to see your computer screen, things can go from bad to worse. Having poor seated posture puts a lot more stress on the lumbar or cervical portions of your spine, which can lead to neck pain or lower back pain in a short amount of time. Every so often, conduct a self-assessment to ensure your head is directly over your shoulders when you’re seated. Make little adjustments if you find yourself shifting out of a healthy position.
  4. Hydrate – Sitting isn’t all that laborious of a task, but your spinal muscles may be tasked with handling pressure for long periods, and they do this better if they are properly hydrated. Not only can drinking plenty of water throughout the day help your muscles function efficiently, but it can give you an excuse to refill your water bottle or quickly head to the bathroom, which helps to break up long seated sessions.
  5. Weight Loss – Finally, the more you weigh, the more pressure your spine is going to be under when you’re in a seated position. Because of this, losing just a few pounds can take an immense amount of stress off your back when you’re seated. If you work to lose a pound or two a week, you’ll be able to take a large amount of pressure off your spine by the end of the year, which can help to slow the effects of conditions like degenerative disc disease or spinal stenosis.

If you’re dealing with a back injury or you want some help with a different spinal issue, reach out to Dr. Sinicropi and the team at The Midwest Spine & Brain Institute today.

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