We've been seeing many patients of late coming in for the common office back pain. It's important to shed some light on this as many of us are strapped to a desk and not taking the right steps to stop the back pain cycle that's causing you to loose sleep and the enjoyment of your everyday life.
Little movement during the day and not taking brakes to stand and stretch is the common culprit. We commonly see patients with compressed spines causing your spinal discs enlarge as a result, pressing the spinal nerve. Numbness and tingling in the back as well as pain that spreads from your spine can result from pressure on your spinal nerve.
There are several strategies that you can try to help relieve back pain caused by sitting at a desk for long periods of time:
1. Take regular breaks to stretch and move around. Standing up and stretching for a few minutes every hour can help reduce muscle tension and improve circulation.
2. Use an ergonomic chair and workstation. An ergonomic chair and workstation can help promote good posture and reduce stress on the back.
3. Practice good posture. Make sure that your feet are flat on the ground and that your knees are bent at a 90-degree angle. Keep your computer screen at eye level and use a chair with lumbar support to help maintain the natural curve of your lower back.
4. Try low-impact exercises such as walking or swimming to help strengthen your back muscles and improve your overall physical conditioning. Weak lower back muscles is often overlooked as a culprit to back pain.
5. Use hot or cold packs to help reduce muscle tension and inflammation.
6. Consider seeing a chiropractor or physical therapist for additional treatment and exercises that may be specifically tailored to your needs.
Don't forget! It is also important to pay attention to your overall health and well-being, including getting enough sleep and eating a healthy diet.