Many Americans lead fairly sedentary lives, mainly from spending hours at work in front of a computer screen, whether in the office or in the comfort of their home. Sitting for long periods of time can lead to a host of back problems, which can get worse over time.
Taking steps to increase activity levels can help workers minimize back pain at work. At Dr. David W. Nadler & Associates, we have some tips and tricks to help people just like you reduce back pain while working.
Improve Your Posture
Sitting up straight and making sure that your shoulders and hips are in alignment help reduce back pain by keeping your spine in proper alignment. If you notice that you’re hunched over a keyboard, adjust the height of your chair, or even your desk, to ensure that you’re sitting correctly.
Increase Your Activity
Many professionals recommend getting up and walking around at least 5 to 10 minutes every house if your job is primarily sedentary. Stand up, stretch, and walk 250 to 500 steps around your office area or around the block if you work from home.
Stretching is important, as well. Start by rotating your neck, then shrug your shoulders back and forth. Lean from one side to the other to stretch your sides. Bend over and touch your toes or go as far as you can. All these stretches will help relax back muscles that may be tight.
Pick a Better Chair
Ergonomic seating can make a world of difference in your comfort level. Select an office chair that has lumbar support (for your lower back) and one that is adjustable so that you can position it at the correct height for your desk. A comfortable seat cushion reduces stress on your hips. Don’t be afraid to test out several chairs — you’ll be spending about a third of your day in it, after all.
Do You Still Have Back Pain?
If these remedies are not working for you, there may be something more serious that needs professional attention. Dr. David W. Nadler can help with more intensive back pain treatments using radial shockwave, available at his office in Newton Square, PA. We also offer focused shockwave therapy and work with each patient for an individual consultation. Give us a call today to schedule your appointment at our Newtown Square location or to ask for more information!