The 6 Best Ways to Reduce Back Pain at the Office

If you’re sitting down at a desk all day, you’re probably no stranger to back pain. Being in the same position for eight hours straight can cause stiffness in your neck and tension in your back or shoulders. However, there are plenty of simple ways you can reduce your pain while still at the office.

When you need medical care for your spine pain, turn to Orthopedic & Laser Spine Surgery. No matter your condition, you can be confident that our doctors will do everything to alleviate your pain.

Practice Good Posture at Work

It’s easy to slouch at work, especially toward the end of the day. You should practice good posture to avoid any back or neck discomfort. Keep your head and neck aligned above your shoulders, and sit up straight. Keep your feet flat on the floor instead of crossing your legs. Consider using a footrest or phone book for extra support.

Find the Right Office Chair

The right office chair plays a significant role in reducing your back pain. When searching for the ideal chair for you, make sure it has all of the following options:

  • Adjustable height, backrest, and armrest
  • Lumbar support
  • Comfortable material

The perfect chair might be a little expensive, but it will be of good quality and last a long time. It will also reduce your chance of experiencing back pain, which could save you thousands down the road.

Make Sure the Monitor Is at an Appropriate Position

Your computer should be about an arm’s length away and be slightly below eye level. By having the monitor at an appropriate distance and angle, you will not have to crane your neck all day. You also shouldn’t need to lean over to reach a keyboard or mouse. If you’re squinting at your monitor, turn the brightness down, find a natural light setting on your computer, or consider a pair of blue-light glasses.

Have Comfortable Phone Calls

Most people will hold the phone between their shoulder and head so their hands are free, but this puts severe stress on your neck and shoulders. Instead, try using a headset. You’ll still be able to take notes without causing any pain. You can also use headphones with a built-in microphone to have phone meetings with ease.

Stretch Every Hour

Sitting in a chair for eight hours a day can make anyone uncomfortable. Stretching for at least 60 seconds is enough to reduce discomfort and stiffness. Strengthening your core muscles through yoga or sit-ups will work your stomach and back muscles, improve posture, and reduce pain. Every two hours, you should get up and go for a 5–10 minute walk.

Wear Comfortable Shoes

We all want to look professional at work, which often means wearing dress shoes or high heels. However, both options can quickly become uncomfortable. High heels can especially alter the body’s center of gravity, negatively affecting back support and posture. Consider keeping a comfortable pair of sneakers at your desk to change into when not in meetings or walking around the office.

Discover Back Pain Treatments at Orthopedic & Laser Spine Surgery

It’s essential to monitor your back pain. Most discomfort will go away on its own within a few weeks, but if pain persists or increases, contact a doctor. At Orthopedic & Laser Spine Surgery, our board-certified doctors use state-of-the-art technology to address a variety of back conditions.

We utilize the latest techniques in minimally invasive surgery, so you can get back to the life you enjoyed before your discomfort began. Our doctors will always first try conservative healing methods, such as physical therapy, before suggesting surgery. Call (855) 853-6542 or complete our online contact form to ease your back pain today!

COVID-19 UPDATE: Due to ongoing efforts to prevent the transmission of COVID-19 in our communities, our office hours may vary. However, our physicians will be offering ONLINE appointments during this time to address your medical needs. To learn more about this exciting new service, contact our patient advocates today!