6 Simple Ways To Prevent Back Pain At Work

Most of us in the United States lead a largely sedentary lifestyle. We are sitting at our office desks for eight hours a day, we drive there and back, we sit in front of the computer and television at home. All of these seated activities take a toll on our necks and spines. When we don’t move our bodies as much as we should, the spine can become compressed. These contractions can lead to pain and spinal deformation over time. 

It does take action to keep to prevent neck and back problems. There are many problems that can stem from having a sedentary lifestyle. If your job requires to spend most of your workday seated in front of the computer, there are plenty of ways to mitigate the potential damage to your body. Check out these simple tips about staying active during the day if you have a desk job.

1. Walk the walk. Make sure you do not sit in front of your computer for the entire day. Take a five minute walk around the office every couple of hours. Work out on your lunch break. When you are sitting down, make sure you are holding your spine upright instead of slouching over.

2. Stand and deliver. If your employer allows it, switch out your chair for a standing workspace. If you are able to walk slowly on a treadmill while working on your computer, you will be able to burn calories and keep moving. If you are not able to get this equipment, make sure your chair offers adequate support for your lower back. 

3. Roll with it. If you find that your neck and shoulders are painful by the end of the day, you may want to start incorporating some simple stretches into your daily routine. Stand up straight, and crane your neck to either side as though you are making your head parallel to the ground. Hold each side for about ten seconds, then gently rotate your neck in a circular motion to release tension. 

4. Get active. Some tech companies have installed things like volleyball courts, foosball tables, and ping pong tables. Just fifteen minutes of competitive play can increase heart rate, respiration, and burn some calories. The movement can help your neck and back, and you’ll feel more energized when you get back to your spreadsheets. 

5. Be a smarter commuter. If you live close to your office, consider biking to work. Many employers give a financial incentive to those who choose this type of transportation. And, biking gives you a workout that a walk around the office cannot match.

6. Rally the troops. Get other colleagues involved in your efforts to be healthy. Exercise can really improve with a team effort. The most important thing is to get away from your desk and move your body. The workday will feel a lot less boring if you become more active. Time will go by more quickly, you will feel better, and you also won’t have to worry that your job is negatively affecting your health.

 

Consult your primary care provider with any questions or concerns.

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