A Desk Jockey’s Guide To Lower Back Pain

lower back pain

Long hours of computer use and sitting on a chair are the two reasons why office workers have lower back pain. While this condition is mostly associated with women, it is also prevalent among the male population in NJ. Using some simple methods can avoid worsening this pain. 

Some factors contributing to the pain are your posture, screen position, the height of your chair, desktop layout, etc. The problem seems to be worsening when people work from home. A study showed that 41% of home-based workers experience lower back pain. 

If you are an office worker and have been experiencing the same, consider visiting a lower back pain west orange expert to seek the right diagnosis and treatment. 

Guide to reducing lower back pain for office workers 

Adapt a good posture 

Having a bad posture has become so common nowadays that people have started believing that it is normal. It is never too late to start sitting up straight. Having a shoulders bent forward posture can put a strain on the muscles of your back and neck, resulting in pain. It is common for people with bad posture to complain about frequent back and neck pains. 

Move more for less discomfort

It is not difficult to understand that the human body needs to be active to be healthy. Your body is made up of muscles and joints that need to move throughout the day. Having a sedentary lifestyle and being in the same position for long periods can be harmful. Create a habit of changing your sitting position. You can set reminders every half an hour to do so. 

Additionally, try to go for short 5-10 minute walks after every one or two hours. New Jersey has various parks that you can take advantage of! 

Exercise and strengthen your core

If you are experiencing back pain at the office, it is time to get a gym membership. Doing exercises that strengthen your core will provide better support for your spine. However, if your core is weak, you risk developing lower back pain.

One of the most effective but slightly challenging core strengthening exercises is planks. Incorporate them into your regular workout routine and watch your life change. 

Get a proper footrest

If you work in a setting where you have to raise your foot above the ground, it is important that you rest your feet comfortably. Keeping them hanging all day can stretch and strain the muscles. Keep a footstool that allows you to comfortably rest your feet and avoid putting a strain on your back. 

lower back pain

Stretch every day

While core exercises are important, you cannot leave out stretching as a part of your day if you wish to achieve an overall healthy body. Your joints and muscles will thank you for these stretching exercises:

Tilt your head to one side until you feel a stretch on the other side. Repeat the same on the other side. 

Interlock your fingers behind your head and stretch backward while still sitting on your chair. Keep your elbows pushed outward. 

Squeeze your shoulders at the back in a way that you are trying to make them touch. 

Stand up, place your hands on your hips, and gently arch your lower back by bending backward.

Stay hydrated and maintain a healthy diet

While you may have heard this advice many times, eating healthy and staying hydrated affects your spine health. It helps maintain the elasticity of your spine discs, and eating the essential nutrients (calcium) improves spine health. 

Listen to your body 

If you have been sitting in a certain way and it is hurting your back, it is time to make some changes. You may also need some lifestyle changes. For lower back pain management, consult with an expert in West Orange, New Jersey, today!

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