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Tips to Avoid Back Pain in the Office

Do you experience back pain from time to time? You're not alone. In fact, according to the American Association of Neurological Surgeons, 75% to 85% of Americans will experience back pain in their lifetime, and half will have more than one episode in a year.

At Jersey Integrative Health and Wellness, our doctors are here to help you with a full range of healthcare needs. We understand just how debilitating back pain can be. Especially if your pain increases while sitting in the office. That’s why we’ve compiled this helpful guide to preventing back pain, so you can work comfortably.

1. Get up and move around 

This is likely the most important tip for those of us who work in an office where we sit for long periods of time. If you already have a pre-existing medical condition that causes back pain, like sciatica, then sitting for long periods of time can make it worse. 

For those who don’t have a pre-existing condition, sitting for long periods of time with bad posture can cause pain. This is because when you slouch, you’re putting increased pressure on the discs of your spine, which are fluid-filled cushions that keep the vertebrae in your spine from rubbing together. Try to get up and move around every 30 minutes.

2. Maintain proper posture

As mentioned above, poor posture is incredibly damaging to your health. To maintain proper posture, while sitting for long periods of time, you need to avoid slouching forward and slumping back. Try to sit up straight and pull your shoulders back. With practice, your posture will improve.

3. Use supportive props 

Props can help take the strain off of your spine. There are even office chairs with adjustable back support that can help. You could also try a supportive lumbar device to relieve back, shoulder, and neck pain. Talk to us if you’re interested in more information about supportive props at work.   

4. Exercise regularly

Exercise is the best way to help prevent injury and to maintain good posture. Try low-impact exercises like swimming, walking, and bicycling. Strength training is also helpful for supporting the muscles in your back. 

5. Use supportive footwear when standing

Do you have a job that requires you to stand all day? Supportive footwear is the best way to avoid back pain. Avoid regularly wearing high-heeled shoes when your job has a lot of standing or walking, as they can impact your body’s center of gravity, back support, and posture.

Do you want to learn more about back pain at work and how to avoid it? If so, visit our website here to schedule an appointment at one of our locations.

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