If you spend eight hours or more at your desk, you may suffer from stiffness and tension, causing severe discomfort and pain. Sitting for such a long time can be physically challenging. To move well, you need stability and strengthening. A common cause of lower back pain is soft tissue injury (from repetitive strain or sprained ligaments after improper lifting).

Check out these ways to help!

Work station set up

It is best to adapt your workstation environment to prevent work injury and take good care of your back. You should set up your desk or other types of workstation and adjust its height so you can work comfortably over a prolonged period.

Now you need to choose suitable seating based on the height of your desk, the height of your chair, and location of your computer. However, ergonomic chairs are not enough to prevent back injuries. Be mindful of your ergonomics – your computer, desk, and location of other objects like your phone are also apart of your work station!

Change Positions!

According to this study, you could reduce risk of lower back problems simply by changing positions every 20-30 minutes. While you’re on the phone, you can go for a walk or have a stand for a little while. Stretch for a few minutes and grab some coffee in the kitchen. Move around as much as possible to change position every few minutes. Set your phone’s alarm to notify you every 20-30 minutes so that you will remember to get up, move around, and stretch. Human health and happiness go together with kinesiology and movement. Making this simple change can help greatly with pain management.

• Think about posture

Poor posture can predispose you to move differently, therefore contributing to pain. Choosing a chair that supports the lower back is beneficial to posture and support. As you sit at a desk, be sure that your thighs are parallel to the flooring as well as your feet are flat on the ground (picture shown above).

• Stand and Stretch

You should be aware of the muscles that tend to get stiff after a long day of sitting. Don’t forget to stretch your hips if they feel tight throughout the day. Stretches don’t need to be complex! The important thing is to move and utilize your joints through its full range of motion and throughout the day!

• Stand and Walk Every 45 Minutes

During long work hours, taking a few minutes to stand and walk around is essential for physical and mental health. In addition to boosting productivity and improving moods, standing and walking around throughout the day will generate blood flow to your muscles and burn extra calories.

Active Rehab

Seeking help with active rehab can be helpful in allowing you to continue your normal activities as much as possible are among the most important things you can do. People believed that bed rest would help them heal from lower back pain. This belief has replaced the understanding that active rehab is a better option for recovering faster. At first, this may seem impossible, but never give up – you’ll eventually be free of chronic pain.

Conclusion

Thanks for reading the blog post. I hope you find this helpful. In the end, If you’re still suffering from lower back pain, seeking help with physiotherapy could be the next ideal move. However, following the tips as above could be a good place to start! Give us a shout if you are needing any help 🙂