Hey you! Yes, you… we see you over there slouching. Even as you’re reading this, you’re hunched over your phone, tablet, or computer taking in this scolding and denying that we can actually see you.
While all of that is true, the ironic part is that while you clicked on an article about how to relieve back pain, you are probably currently sitting or standing in a position that directly causes your back pain. So we’re going to challenge you to sit the way you’re supposed to sit for the next 3 minutes. Put your shoulders back, keep your head up, plant your feet firmly on the ground, and read on my friends.
Time starts… NOW!
Back pain is more common than you think
A large majority of our customers come to us because they are experiencing back pain in one form or another. The reality is, at least eight out of ten people in America will experience back pain at some point in their life. Astoundingly, a large majority of this back pain will become chronic back pain after a patient experiences regular discomfort over a period of at least three months. Perhaps you wouldn’t guess this, but our friends that work in offices and sit at desks all day are more likely to suffer from chronic back pain than are people who work in physically demanding jobs.
This fact might surprise you, but when you ponder over it, it makes sense. When you are sitting for a long period of time in the same spot, your spine begins to feel added pressure to it because it’s stuck in an unnaturally curved state. In fact, 100% Chiropractic says, “Sitting in this position puts around 200 pounds of pressure on your lumbar spine, or your lower back.” No wonder you experience so much back pain.
Luckily, we have some simple solutions to reduce or alleviate some of your back pain. These tips are easy to implement and can result in a huge difference in the amount of back pain you feel daily.
Still sitting with good posture? Let’s jump in.
5 Tips for Minimizing Back Pain at the Office
1. Check your chair
In a perfect world, all office chairs would have lower lumbar support to comfortably accommodate the natural curvature of your spine, allowing you to sit back comfortably. However, the reality is that most office chairs don’t. Does this mean that you should continue to have posture like the Hunchback of Notre Dame? NO. Bring in a pillow, blanket, or a towel to position behind your lower back to make sitting more comfortable.
Also, be sure to adjust the height of your chair so that your feet can rest flat on the floor. This will help keep your legs, knees, hips, and spine in better alignment.
Side note: If you can switch your chair for an exercise ball, that will always be better than any office chair.
2. Mind your monitor
When possible, keep your monitor high enough that you don’t have to look down at it. This will prevent your neck from being out of alignment. Lots of us work on laptops which makes it harder not to look down. We recommend propping your laptop up on books, boxes, anything that elevates it enough to where you’re not hunched over it. It’s also a good idea to have your screen about an arm’s length away from you.
3. Rock your body
Get up and move your body during the day! Don’t be stuck in the same position in the same place for eight hours a day. Stretch, dance (to NSYNC), wiggle, take a jog to the door you can’t wait to go through at the end of the day. Whatever and however you move is better than being a statue. Take short breaks, even five minutes will do, and walk around to restore your spine to its correct position and get your blood flowing.
Side note: if you work on strengthening your core muscles, this will also help improve your posture and reduce back pain.
4. If you're going to be a statue, be a standing statue
If you are unable to move from your desk, better than sitting all day is to stand at your desk. Standing not only helps take the pressure off of your back, but it also will help you improve your productivity due to easier blood flow and limited opportunity for lethargicness.
5. Make an appointment with your chiropractor
If nothing else, we encourage you to an appointment with a reputable chiropractor. They will be able to restore your spine to its correct alignment, reducing your back pain and helping you to live a better life.
Your appointment doesn’t have to be with the amazing Dr. Silvio Cozzetto if our Birmingham, MI location is too far away for you (although we’d love to welcome you to our family). Your health and wellness is more important to us than your business, and we know you deserve more than to simply accept your back pain.
However, if you are looking for one of the best chiropractors in the SE Michigan area, we highly recommend you contact us to schedule an appointment with Dr. Cozzetto today. Our treatments are specially designed to fit your needs. Call us at (248) 792-6570 or schedule your appointment online today!