If you suffer from chronic back pain, your desk job might be a contributing factor. Sitting for hours on end puts up to 90% more pressure on your vertebrae and back muscles than standing. Sitting with poor posture only adds to the damaging effects, and even having a high-quality ergonomic desk chair isn’t enough to eliminate back pain. 
You might not be able to escape your desk job, but here are a few things you can do to ease the stress on your back while you’re at work:
- Reposition your monitor and computer accessories.
Your computer screen should be at eye level and close enough that you don’t have to strain to see it. Your keyboard should be directly in front of you with the mouse close enough that you don’t have to bend your back when you reach for it.
- Train yourself to maintain better posture.
Poor posture is one of the leading causes of back pain. To help train yourself, make sure your torso is at a slightly reclined posture at 100 to 110 degrees, the knees and elbows are at 90-degree angles, and your feet are flat on the floor or a footrest.
- Invest in an ergonomic desk chair.
Ergonomic chairs can help reduce pain while increasing comfort and productivity! These types of chairs are customizable and prevent employees from hunching over by conforming to the body’s natural shape, working to support the spine, bones, and joints, and can often help prevent arthritis.
- Adjust your chair and armrest height.
It’s important that your chair is sitting at the correct height for your body. A good way to determine the right height for you is to see if your elbows form an “L” shape and your thighs are at right angles. Armrests should also be at a height that forms the “L,” allowing your neck and shoulders to relax.
- Make it a habit to get up and move.
It’s critical to take breaks from sitting to avoid tension and stiffness throughout the day. Try setting a timer for every twenty to thirty minutes to get up and walk around or stretch.
- Try using a lumbar pillow.
These pillows are designed to fit inside your chair and should be positioned at the small of your back to maintain the normal curve of the spine. This can provide additional support to your lower back, reducing pain and discomfort.
- Consider asking for a standing desk.
Standing desks have become more popular within the past few years, as research has suggested that they can improve both employee health and productivity. See if your employer would allow this to be an option for you. Is your back pain becoming too much to handle? It may be time for an adjustment. At CHIROSMART, we offer a natural approach to health with safe, quality chiropractic care. Call us today at 309-808-3260 or visit our website for more information.