How To Prevent Back Pain At Work 

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Desk Job Blues: How To Prevent Back Pain At Work 

Desk jobs can be frustrating for a number of reasons. The mounting stress from impending deadlines, the inner-office politics, the often-unreasonable commute to get there and back… it all makes you wonder whether the whole concept of an office job is unnatural. And then there’s the toll that desk jobs take on your spine.  

Back pain is no small concern; it can greatly affect your overall wellbeing, and result in a number of other health problems. And yet, every day, millions of Canadians court back pain while at work, sitting on ergonomically unhealthy chairs, sitting for prolonged periods, neglecting signs of back pain and slouching over to look at their computer monitor. It doesn’t have to be this way. Following a few key tips, and remembering to check in regularly with a chiropractor, you can beat the desk job blues.    

A Better Chair  

Unless you work from a standing desk – which is better, but is by no means without its issues, including foot and leg pain – chances are you sit on a chair. And unless you have an ergonomic chair, chances are you’re sitting on a chair that doesn’t offer the requisite support your spine needs. When shopping for a chair, choose one whose seat pan is at least an inch wider than your hips on either side, and offers lumbar support. Also, everyone knows that humans aren’t made according to a single design and shape – to that effect, choose a chair that’s adjustable! 

A Trip To The Chiropractor 

This is a good time to point out that, if you have any questions about chairs, desks or anything else relating to the health of your spine, a chiropractor is a great source of knowledge and guidance. Yes, they offer spinal adjustments that help alleviate pain, but the best chiropractorsalso take a more holistic approach to the practice – Transform Chiropractic for instance practices what’s called structural chiropractic care, which focuses on the spine as it relates to the overall function of the body.  

Frequent, Small Breaks 

Visit a chiropractor and they’ll likely tell you that one of the common problems with deskwork is how stationary and inactive it can be. It’s not good for the spine (nor any of the joints, really) to hold the same position for long periods of time. To avoid pain, try taking “micro-breaks”, getting up from your desk every fifteen minutes or so and walking around. Studies have proven a positive effect on reducing discomfort.  

Going to grab a drink of water every hour can be a great way to force yourself to stand up and move around. Your office doesn’t have to have the best water coolers to inspire you to get up, even getting up for a healthy snack or making yourself a coffee can go a long way to helping you remember to break your posture at your desk and stretch.  

Better Sitting Posture 

Back straight. Shoulders back. Butt touching the back of the chair. It may seem like a mantra ripped directly from a prep school handbook, but it really does work to prevent pain. Of course, this should be coupled with a good ergonomic chair for full effect, but not everyone has recourse to a new office chair, or the money to afford their own, so learning proper sitting posture can be a fine substitute.  

The office shouldn’t be a hazard. Follow these tips, remaining committed to your health day after day, and chat with a chiropractor about what else you can do.