Landscapers and construction workers aren’t the only ones who suffer from back pain, strain, and injuries on the job. In fact, about 25% of those who sit all day at their desks are afflicted by conditions like lower back pain and sciatica. When you hunch over your desk, your spine compresses and loses flexibility, which is a common cause of herniated discs. To combat this problem, the experts from Eastern Hills Chiropractic in Cincinnati, OH, have a few beneficial strategies to implement in your daily routine.

How to Prevent Back Pain

1. Practice the Correct Posture

Sitting for long periods is always detrimental to your spine, but there are steps you can take to minimize harm. Keep your spine, neck, and head completely vertical. Your computer screen should be just above eye level, and your keyboard within comfortable reach. Avoid hunching or leaning forward. 

2. Break & Stretch

Try to stand up every 20 minutes for at least 60 seconds. If possible, go on several short walks throughout the day, which will help energize your mind as well as alleviate spinal stress. If you have access to a private space where you feel comfortable, you may want to try a few yoga poses proven to diminish back pain, such as cat-cow, downward-facing dog, and child’s pose.

3. Practice Your Breathing & Strengthen Your Core  

Focusing on your breath while you sit can relax the spine and support your upper body. On each inhalation, imagine pulling your naval up toward your spine, as if on a string. Slowly exhale. This movement also engages your core muscles, which need to be strong to support your spine. Outside the office, you may also want to try core exercises like planks and crunches.

To avoid back pain on the job, consult an experienced chiropractor from Eastern Hills Chiropractic. Learn more about how the team can help you by calling them today at (513) 528-2200. You also may visit the practice online.