When persons think about job-related back pain, they usually consider activities that include heavy lifting, a lot of standing, or too much walking around. However, sitting all day can be just as detrimental to your back.
If you have a sedentary job, here’s what you need to know about the effect it can have on your back and how to deal with it.
Why Sedentary Jobs Cause Back Pain
The main cause of back pain when you sit for a long time is poor posture. Experts say that when you don’t sit properly, it puts even more pressure on your back than standing. As you sit poorly, it affects not only your back but also your neck, hip flexors, hamstrings, and pelvis.
That strain is why many persons with sedentary jobs experience chronic pain in their back, neck, hips, and legs.
Over time, poor posture while sitting can damage spinal ligaments and discs, which leads to more pain as well as a restriction in movement.
If you have underlying conditions such as sciatica, degenerative disc disease, or back muscle strain, the pain will be worsened by extended sitting. It’s recommended that you put measures in place early to compensate for these conditions.
How To Combat Chronic Back Pain At Work
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One major change you can make at work to alleviate back pain is moving around more often. Health experts suggest planning breaks from your work to take short walks around the office.
Even if a walk is not possible, shifting your position regularly can make a big difference. Of course, learning the correct way to sit while working is another important change. The right posture when sitting ensures that your head isn’t tilted too far forward, your back isn’t rounded, your shoulders are level, and your elbows aren’t too far from your body.
If possible, getting ergonomic equipment for the work area will be a huge help in keeping your posture on track. For example, using an ergonomic chair, desk, and keyboard will ensure that you’re not making back pain worse.
Helpful Exercises For Easing Chronic Back Pain
When dealing with chronic back pain, there are two types of exercises that can help. The first set will strengthen the back and abdominal muscles while the other set focuses on stretching to relieve tense muscles.
Yoga, pilates, and tai chi are all excellent options that you can explore. As you become more familiar with the routines, it will be easier to incorporate a few stretches in your daily life and maybe even at work.
Persons who have underlying medical conditions may need to be more selective with the exercises they pursue but with a doctor’s guidance, it’s still possible.
When To See a Chiropractor
People usually assume that only those who have been injured or are recuperating from surgery should see chiropractors but that’s not true. Anyone can benefit from being evaluated by a chiropractor and exploring any treatments that might be needed.
In fact, even persons who aren’t in chronic pain might be surprised to find out how their posture, gait, and sleeping pattern are being affected by changes in their bodies’ alignment.
That said, it’s never too early or too late to see a chiropractor about work-related back pain. Along with conducting techniques that can help to alleviate your pain, they can also offer guidance on how to reduce your job’s impact on your body.
If you’re dealing with chronic back pain from a sedentary job, you can handle it effectively by making changes to your posture, getting the right office equipment, doing helpful exercises when possible, and seeing how a chiropractor can help you.
