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7 Easy Tips To Stop Back Pain While Sitting At Work

We as a society sit way to long!

We sit for our meals, sit in our vehicles, sit at a desk for work (8-10 hours for many of you), sit watching TV, sit engrossed with our phones, IPad, etc.  so how much time is actually spent standing and being active?

Not much!

This sedentary lifestyle is driving us toward chronic disease conditions such as cardiovascular disease, obesity, type II diabetes, back pains and other adverse health conditions.

One of the biggest problems that I see in my Hainesport Chiropractic office is chronic neck and low back pain as a result of sitting at a desk for 8-10 hours per day with minimal breaks.

Health Problems From Sitting Too Long

Health Problems From Sitting Too Long

In today’s tech savvy world more and more people are spending enormous amounts of time sitting at a computer workstation and as a result their health is paying the price.

Today I want to share with you 7 Easy Tips which will help you reduce your neck and lower back pains while in the work environment.

  1. Be aware of how much time you sit.  Too many people are oblivious to how much time they spend sitting.  And believe me…it’s more than you think.  In order to change your sitting habits the first thing you need to do is be aware of how much time you are currently spending in that position.  This way you can begin setting goals to sit less throughout your day.
  2. Take “micro” breaks every 20-30 minutes.  I’ve had conversations with workers who will sit for hours on end and even eat lunch at their desks without ever getting up to move around.  Well you have the occasional bathroom break.  That’s not healthy.  A general rule of thumb is to get up out of the seated position every 20-30 minutes.  Even if it’s to walk around for only 30 seconds to 2 minutes.   If you can’t get up then perform general, seated stretching maneuvers to help open up your posture.
  3. Use good posture and ergonomics when sitting.   Be sure that your monitor is facing straight ahead and at approximately eye level.  Be sure your keyboard and mouse are positioned appropriately to reduce tension into your neck and shoulders.  Set your chair to the correct height and use the lumbar support if it has one.  If there isn’t a built in lumbar support consider using a back rest,  pillow or other type of support to help you maintain the normal curve in the lower back.
  4. Use an adjustable height desk that goes from sitting to standing.  If allowable this is a great option!  This will allow you to go from a seated position to a standing position and still remain productive.  Standing places less stress on the spine than sitting does.  Just be sure to maintain a good standing posture and that you are bent over.  Like anything in life you can have too much of a good thing.  So if you are standing be sure to take periodic breaks to have a seat and to give your feet a rest.
  5. Make your lunch hour productive.  Instead of a working lunch at your desk be sure to get up and walk around.  Take this time to nourish your body with healthy food and movement.  Find a place to walk.  Find an open area to stretch.  Do something besides sitting.
  6. Stay physically active.  Assuming 8 hours of sleep and 8 hours in the office that doesn’t leave much time left in your day.  So be sure that you take advantage of the other 8 hours by not sitting and keeping more physically active.  During TV commercials get up and do some exercise.  Or if you’re daring walk on a treadmill or ride a stationary bike while watching your shows.  Or skip a few shows and instead go for a walk or hit the gym.  Do whatever it takes to counterbalance the sedentary situation at work.
  7. Get adjusted regularly.  Sitting puts a lot of stress into our lower backs and neck.  It sucks us into a forward flexed posture.  This unique set of postural conditions puts stress on our muscles and joints which then leads to pain.  Regular chiropractic adjustments will help you combat the poor postural habits of work and more importantly “turn your power on” so that you feel better throughout the course of your working days.

Challenge:  Pick one of the seven tips above and implement it during your next working day!

I hope the above recommendations have provided you with a variety of tips, tools and techniques to help you combat that sitting work posture.  I understand that you have to do what you have to do in order to make a living but don’t neglect your health in the process.  By following the above 7 tips you will significantly reduce your aches and pains as well as feel better going to work knowing that you are in control.

As always, I hope this information has served you and will take you one step closer to your desired health goals.

Did you like this information? If so, please be sure to let me know what you liked by sending me an email at or leave me a comment on Facebook. I would love to keep the conversation going.

I also have health tips and informative videos over on YouTube. And if you enjoyed this information please forward it along to your friends and family.  More people need good solid information so that they can make informed decisions about their health.

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