Areyo Dadar – Avoid Back Pain Due to Prolonged Sitting at Office

We all have experienced back pain due to prolonged sitting at office. Do you feel sharp pain in your lower back after a tiring day at office? Is it the recurring problem of pain in your back? Back pain can happen for many reasons. If you do long hours sitting job then you may often experience this problem. Despite of its many reason, let’s find out the ways to avoid back pain at office.

Why Prolonged Sitting Causes Back Pain

Sitting for long periods puts extra stress on your spinal discs, particularly in the lower back, by 30% or more than standing. Also, sitting in a static posture tightens muscles and ligaments, diminishes blood supply, and promotes slouching, all of which lead to pain and eventual damage. Chronic sitting habits over long periods may result in disc degeneration, herniation, or even chronic conditions such as osteoarthritis, especially among individuals aged over 30.

Ways to Avoid Back Pain at the Office

Change Your Sitting Posture and Sit Comfortably on Your Seat

The major reason for back pain is sitting without supporting your lower back. You can sit on an adjustable chair to support your lower back. If it is not available, then you can place a pillow between your lower back and the chair to give extra comfort to your lower back. You can use a footrest to support further.

Attune Your Chair

Your sitting posture does matter in order to reduce the strain on your lower back. Sit straight and adjust your chair to relief from the pain. You can also adjust the height of your chair to further remove the strain on your lower back. To check whether your chair is on right height, check the position of your elbows are near your body and make an L – shape of your joint.

Keep Your Feet Flat on the Ground

After adjusting your chair to an optimum height, put your feet flat on the ground. Do not tuck your legs under the chair, as it may increase the pain in your lower back. If possible, place a footrest to keep your feet; it will give you additional comfort.

Maintain an Optimal Level of Your Computer

Your computer should be placed at an arm’s length away from your eyes. Place things near you so that you don’t need to bend down to reach things like the mouse and important papers.

Use a Headset Instead of a Phone

If your job is to give telephonic support and you speak on the phone for many hours, then use a headset instead of a phone to give support to your neck and back. It will help you to sit properly without giving strain to your back and neck.

Take Intermittent Breaks from Work

When you are carried away with your work then it will difficult to notice from how long you were sitting continuously on your work desk.  If possible take five minutes’ walk break which will relax your back muscle and relieve pain.

Exercises to Prevent and Ease Back Pain

Strengthening and stretching exercises are the foundation for a strong, pain-free back:

Core Strengthening

• Stronger core muscles stabilize your spine and take some of the burden off your lower back.
• Add exercises such as planks, bridges, and abdominal bracing to your exercise routine.

Upper Back and Shoulder Strengthening

• Rows, shoulder blade squeezes, and resistance band exercises create upper back stability.
• These exercises promote good posture and minimize upper back pain.

Flexibility and Mobility

• Flexibility is enhanced through yoga and gentle stretching, and spinal alignment is encouraged.
• Stretch the hamstrings, hip flexors, and lower back.

Quick Reference: Healthy Sitting Checklist

• Sit with your back straight, shoulders relaxed, and both feet flat on the floor.
• Use lumbar support to keep the natural curve of your lower back.
• Adjust your chair and monitor so that your elbows are at 90 degrees and your eyes are at the same level as the top of your screen.
• Take a movement break every 30 minutes.
• Include stretching and strengthening exercises in your daily routine.

Final Thoughts

By following these simple techniques you can avoid recurrent back pains due to long sitting job in your office. One of the above mentioned techniques can soothe your lower back and help you to getting rid of this irritated back pain.

Areyo Dadar is a fitness trainer and customer relationship manager who educates people to live healthy life by altering their lifestyle.