Almost every office worker will experience back pain at some point in their lives. After all, sitting at a desk for seven or eight hours a day isn’t what our bodies are designed for.
Back problems are further aggravated when we return home and sit for another few hours in front of the TV. Fortunately, there are ways you can relieve your pain and reduce the risk of it reappearing. This blog has some tips to help you feel more comfortable at work, but you should ask your doctor for advice if your back pain is particularly severe or has persisted for a long time.
Strengthen your back
Strengthening your back muscles with exercise is a great way to prevent back pain from reoccurring. There are lots of simple exercises out there that can be done in just a few minutes, but it might be worth seeking out personal training with Ultimate Performance. A professional PT can devise an exercise plan that will be tailored to help you prevent back pain and other aches while working at a desk. They can assess your current abilities and help you to progress at a safe pace, which is especially key if you’re recovering from severe back pain.
Walk more
Walking is one of the best ways to improve back pain that’s related to sitting down for extended periods of time. If you’re not someone to hit the gym, think about switching up your commute or going for a long walk once you return home in the evening. Even small bouts of walking can do wonders and really ease your pain. If you find walking boring, listen to an audiobook or podcast on your way, or invite a friend to come along and catch up with them.
Take breaks during the day
One of the main reasons back pain flares up is because of a lack of movement during the day. You need to occasionally stand up from your desk and take the time to stretch your muscles. There are lots of stretches you can do comfortably in the office, such as the Cat-Cow pose in yoga. However, as mentioned above, one of the most powerful things you can do is walk. Use your lunch break to stretch your legs instead of staying hunched over a screen.
Adjust your desk setup
If you’ve never had a desk assessment, chances are your chair and computer should be adjusted to suit your body. Most companies are understanding, so make sure you put in a request if you feel like something isn’t working for you. Your chair should be giving you back support and your feet should be firmly planted on the floor. Make sure your monitor is at eye level and your keyboard is within comfortable reach. If you spend some days working from home, then fight the urge to work from your bed or the sofa, as this can make matters much worse over time.
