How to Avoid Back Pain at the Office

Does your back ache at the end of the work day?  Office work requires a great deal of sitting, which can increase the stress placed on the back.  There are many reasons that may cause you to have back pain at the office.  Let’s discuss at a few things that may be helpful in alleviating back pain pain during the work day.

What kind of chair do you sit in while you work and how do you sit while you work?   You may be in the habit of sitting on the edge of your chair, crossing your legs or sitting straight up while you type.  These actions will cause back fatigue.  Sit all the way back in your chair so that your buttocks are up against the back rest.  This will give your upper back a slight rest.  If your chair has a lumbar support, try adjusting it to see what brings you comfort.  A good, ergonomically designed chair may be just what you need.  If that is not an option, make your own lumbar bar by rolling up a towel and placing it in between your back and the back rest.  Also try using a foot rest six-to-eight inches high to prop your feet up throughout the day.  This will help reduce fatigue and stress on your back.   Get up several times a day to stretch and walk around.  If you must stay seated, change positions as frequently as possible by making slight adjustments in how your body is positioned in the seat.

Educating yourself and utilizing preventative maintenance can keep you out of the doctor’s office and off of the operating table.  Remember that the more active you are, the more your back will love you for it.  Exercise will keep your back loose and limber.  Don’t sit around worrying about your back - get up and move around.  Walking is the best exercise to keep your back in shape