5 Tips to Reduce Back Pain While Working at a Desk

Working from a desk may not seem physically taxing, but if you aren’t mindful, it could cause you to develop more back pain than usual. Sitting for an extended period puts pressure on the discs supporting your spine which can lead to discomfort over time.

According to Cornell University Department of Ergonomics, up to 90% more pressure is placed on your back when you sit vs. when you stand. Fortunately, there are several preventive measures you can take to reduce back pain and keep your body healthy.

Avoid Looking Down All Day

When using electronic devices, our heads tend to face down for extended periods of time. Your neck and upper back will get tight very quickly by sitting in this position. If you can, you should try to keep your electronic devices at eye-level. If you use a tablet, it would be a good idea to prop the tablet up on something in front of you. Several tablets now have special cases that allow you to prop the device up.

Keep Your Feet Flat

When you are sitting, the position of your feet can affect how pressure is applied to your back. If you sit with your feet extended, you add pressure on your tailbone which can cause soreness in your lower back. You should also avoid crossing your legs because it can cause pelvic imbalance. For the ideal sitting position, place your feet flat on the ground at a 90-degree angle as much as possible. This will improve your posture and relieve pressure on your back.

Maintain Proper Posture

Poor posture while sitting can compress the discs in your spine and cause premature degeneration. Whether you’re sitting or standing, good posture equals good health. Good posture involves training your body to stand, walk, sit and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. To improve your posture, try pulling your shoulders back and hold your head up straight with your chin in.

Stretch and Move

One of the most efficient ways to prevent back pain is to stay active. The longer you stay immobile, the weaker your back muscles become. Frequent short breaks are better for your back than a few long ones. Try to get up at least once an hour to walk around and do a few simple exercises or stretches. We recommend you always talk to your doctor before adding any new activity into your daily routine to avoid injury.

Speak with Your Doctor

Prevention is best but if back pain persists, you should speak with your primary care provider. He or she can help identify the cause and prescribe appropriate treatment or referral. If you are an ACN member and do not have a primary care provider, you can contact our concierge 24/7 by calling 602.406.7226 or emailing members@azcarenetwork.orgto get an appointment scheduled today.