Things to Do if Your Job Contributes to Your Back Pain

January 19, 2020

Job-related back pain is becoming more common than ever before, causing a lot of people to ask the aid of a chiropractor for back pain in Wapakoneta. Occupations that involve heavy lifting, bending, and standing up all day aren’t the only culprits behind the back pain people experience these days. Not surprisingly, desk jobs are the leading cause of damage to the structures in the spine. Since desk jobs require employees to sit in front of a computer monitor all day, many ends up having nerve pain in the back, neck, and shoulders. This reveals that prolonged sitting can be just as bad as prolonged standing. According to a study, 1 in 4 American adults sits beyond eight hours each day. Sitting is the new smoking as researchers say. Staying seated in front of your computer screen at work, or even at home and during commutes, puts you at higher risk of developing different health problems, including:

  • Obesity
  • Repetitive stress injuries
  • Increased risk of diabetes
  • Increased risk of heart disease
  • Back pain

The Dangers of Sitting for Long Periods of Time

A report shared that no matter how much you exercise, you are more likely to get undesirable health conditions if you continuously sit for long hours. Low back pain is one possible result. A research showed that low back pain is most prevalent in call center employees as they spend up to 95% of their total work time in a seated position.

Due to prolonged sitting, your muscles also lose their ability to break down fats and sugar as efficiently as they should. This leads to high cholesterol. In addition, a recent study showed many had developed metabolic syndrome due to extended TV watching and time spent on computers. These activities are mostly done in a sitting position. Metabolic syndrome is linked to the development of diabetes and heart problems. Even more alarming, researchers have found that sitting for an excessively long period can cause early death.

Things You Can Do to Alleviate Bad Effects of Sitting at Work

Quitting your job to find a more physically active occupation is an alternative but not always the best option. If you are wondering what other measures you can take to reduce the adverse effects of sitting in your workplace, here are some suggestions:

Take a break and move.

Get up from your chair and walk every hour or so. A five-minute break would be enough, but the more breaks you take, the better. Use the bathroom more often; go to the water cooler every now and then; or just walk around your office when you get a chance. The important thing is your body moves into different positions and does not get stuck in sitting. You can also do some stretching in an empty room in your office. Your body will thank you later.

Improve workstation ergonomics.

Your desk setup may be contributing to your back pain more than you realize. Make your workstation more friendly for your back by doing some modifications. Firstly, put your monitor at an eye level and do not bend your head or shoulder forward to see your computer screen. Next, use a chair with full lumbar support or a sit-stand stool so you can switch between sitting or leaning whenever you please. Lastly, if you have a flexible workplace, consider sitting on a balance ball as it can keep your back muscles active.

Watch your posture.

Another important thing is paying attention to your posture. Poor posture, such as forward head position or slumped shoulders, add stress and strain to your back while you’re at work. It also accelerates the degeneration of your spinal discs. So, always keep an upright sitting posture. Right after work or during the weekends, try doing Pilates to help your body build awareness and improve your posture.

Work out on your lunch break.

Besides increasing your productivity and energy levels, working out midday can warm up your tight muscles and boost your blood circulation. Aim on strengthening your core and back, and perform some stretches for your shoulders, hips, and lower back.

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