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Strategies to Save Your Back

By Sara Butler

There are many people who sit all day when they work -- then sit some more when they get home. You may have heard your chiropractor at The Joint say that sitting is the new smoking, which means that it’s just as bad for your overall health and risk of disease as having a few smokes each day. Probably one of the biggest risks you take when doing all that sitting is the exposure to stress and strain it places on your lower back. To avoid low back pain from setting in, it’ll pay to employ these back-saving strategies.

Invest in an Ergonomic Chair

The ideal sitting posture isn’t simply one position -- it’s many. A variety of positions throughout the day helps to reduce the weight-bearing loads on the tissue in and around your spine, reducing fatigue. Investing in a proper ergonomic office chair is essential to helping you move around throughout the day while still being supported properly when sitting. Discuss what to look for in a good ergonomic chair with the chiropractors at The Joint.

Get Up

You should try to limit your sitting to 30 to 60 minutes at a time throughout the day. Set an alarm on your computer or on your phone to remind you to get up, walk around a bit, and do a few light stretches. Just getting up and walking to the water fountain or restroom can have a positive impact on the health of your back.

Empty Your Pockets

The simple act of carrying a wallet or phone in your back pocket can have a serious impact on proper posture as you go through your day. Sitting on a wallet or some other object in your pocket can be even worse, causing irritation to the nerves around your spine. Make sure when you sit, whether it’s at home, at the office, or in your car, that you remove any items in your pockets to avoid back pain.


One of the most effective things you can do to fight back against prolonged sitting is to exercise. On your lunch hour, take a walk. If that won’t work, then make sure to fit in at least 30 minutes of daily moderate physical activity.

Caring for the health of your spine isn't something you must do alone -- let the chiropractors at The Joint help!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in San Jose, Calif.

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