If you work a desk job where you spend most of your day on the computer, chances are you’ve experienced back pain at one point or another. Often, people don’t have a good ergonomic setup at work, leading them to hunch over and stretch their necks forward.
Over time, these positions lead to back pain and difficulty sitting without discomfort. You can easily improve your work setup to facilitate proper posture and ergonomics in the short and long term. Here are six ways to relieve back pain from sitting and prevent more pain from developing.
Short Term Solution: Hot Pack
When you’re sitting at a desk and start feeling aches and pains in your back, you likely want something to relieve the pain right away. Heat is key! Grab a heating pad or single-use hot pack. Heat will help release the tension in your muscles, offering short-term relief.
Long-Term Solution: Improve Your Computer’s Ergonomics
You may not realize it, but the position of your computer on your desk can have a huge effect on your posture. If you have a poor ergonomic setup, this will inevitably lead to back pain. There is an easy fix that can help improve your workspace’s ergonomics, which will help you manage your back pain. Lift your monitor so that it’s at eye level.
Many monitors are adjustable, but you can buy a monitor riser to put the computer on. Keeping your monitor at eye level will keep you from hunching forward to look down at the screen, preventing potential back pain.
Short Term Solution: Take a Stretching Break
If you’re noticing back pain flaring up while seated at your desk, take a break and stretch! Resting and moving your body can help you loosen up your muscles and get the blood flowing. If stretching isn’t your thing, try taking a quick ten-minute walk. No matter how short, any exercise or movement in the middle of your workday will help you manage your back pain.
Long-Term Solution: Consider Physiotherapy
If you have ongoing back pain from sitting, it can be helpful to see a physiotherapist. They can provide exercises and stretches that focus on your specific back problems. A physiotherapist will assess your situation to find muscle imbalances, poor posture habits, and other factors causing your pain.
They may create a personalized rehabilitation program with exercises to strengthen and stretch your back. This can improve flexibility and support your lower back. Physiotherapy will also teach you about good body mechanics and ergonomics, helping you maintain proper posture at work and during daily activities.
Regular sessions can relieve your current pain and prevent future discomfort, improving your overall movement and function. Investing in physiotherapy is a good long-term solution for managing back pain from prolonged sitting.
Long-Term Solution: Be More Active
On that same note, an active lifestyle overall will help with back pain caused by sitting. An office job requires you to be seated most of the day, so you should offset your sedentary workday with an active personal life. There are various benefits to leading an active lifestyle. Building muscle, especially in the core area, can help you maintain proper posture.
Maintaining the proper posture will help prevent back strain while you’re sitting. Being active and keeping your muscles loose will reduce your chances of experiencing pain while sitting. Whether you opt for swimming, yoga, or simply walking, physical activity is an important component of your back pain treatment plan.
Short Term Solution: Change the Angle of Your Seat
When you can feel your back pain flare up, changing the angle of your chair could help you manage it. Many people keep their chairs upright at a 90-degree angle, which can encourage you to slump forward. The ideal ergonomic angle for an office chair is about 110 degrees. This takes the pressure off your lower back, which can offer relief.
While this position can relieve your back pain, there’s also an increased chance of neck strain while sitting this way. Be sure to change your position frequently to avoid straining any muscles.
Long Term Solution: Invest in an Ergonomic Office Chair
When you spend upwards of 30 hours a week sitting at work, your chair will impact your well-being and health. It’s worth investing in a chair designed with ergonomics in mind. There’s not a one size fits all chair model, so you may need to shop around to find the right fit. However, there are several components to remember when looking for a chair.
Firstly, you’ll want an adjustable chair. A good chair can support your neutral posture with your feet flat on the floor and your shoulders and hips stacked. This can look different for everyone, so a chair with adjustable seat height is crucial. Adjustable armrests are another great feature to look for. Next, the ideal chair will support your lower back or lumbar spine. Support in this area will make maintaining the correct sitting posture easier.
If you cannot buy a new chair immediately, you can adjust your existing chair and setup. You can get a footrest to keep your knees slightly above your hips. You can grab a towel or pillow to place behind the small of your back as lumbar support. You can also get a lumbar support attachment that slides onto the back of your chair.1