Working a Desk Job? Try These Tricks for Back Pain Relief

It’s no secret that sitting for long periods can take a toll on your body. If you have a desk job, at some point, you’ll likely experience neck and back pain from sitting in your chair all day. The good news is there are steps you can take to prevent this from happening, or at least lessen its effects. In this post, we’ll discuss some common causes of back pain and some easy solutions to help you find some much-needed relief. If you have been struggling with back pain due to your desk job, you are in the right place.

Causes of Back Pain

Poor posture can increase strain on the spine, leading to back and neck pain. To maintain proper posture, sit up straight with your shoulders back and your feet flat on the floor. Make sure your head is aligned with the rest of your body to avoid slouching or hunching.

Long hours spent sitting down can cause fatigue and muscle strain as well as cause poor circulation, leading to health issues like back pain. Be sure to get up regularly and walk around to give your body a break from sitting in one position all day long.

When working at a desk job, it’s critical to take frequent breaks throughout the day to stretch your body and give it some rest from being stationary for too long. Muscle fatigue and stiffness can set in quickly, worsening back pain later in the day.

What You Can Do

As previously mentioned, good posture is essential to avoid straining your spine from sitting in awkward positions for too long. A good way to help with this is by setting reminders throughout the day to stretch and stand up. You could do this every 30 minutes to benefit your spine and your health.

A chair designed for correct posture support should be used whenever possible. This type of chair prevents any strain caused by slouching forward while encouraging better alignment by engaging the core. It’s also important that your desk is not too high or too low. It should be adjusted so that it matches up with one’s arm height when seated comfortably on your chair. Having an ergonomically designed mouse and keyboard will prevent awkward positions throughout the workday. You could also adjust your mouse sensitivity depending on your needs to ensure that you stay comfortable throughout the day.

Investing in a standing desk mat could be beneficial as it provides extra cushioning for added comfort while standing at your desk.

Exercising can also play an important role in relieving back pain. You don’t have to do exclusively high-intensity workouts to get back pain relief. Lower-intensity workouts that train your muscles will be much more effective for improving your posture and reducing your back pain. Try weight lifting, pilates, cycling, or yoga to get a good muscle-strengthening and flexibility workout. Stretching throughout the day will also help alleviate muscle tightness caused by remaining in one position for too long.

Final Thoughts

Your job is likely challenging enough as it is, you don’t need back pain stressing you out. Unfortunately, working a desk job can be a contributor to back pain, but there are ways you can prevent and reduce its effects. If you take the time to implement these tips, you will likely notice a decrease in your back pain and an increase in your overall well-being.