Back pain isn’t always the result of injury or overuse. Often, small, daily habits contribute to strain, discomfort, and imbalance. Sitting at a desk all day while you work can wreak havoc on your lower back over time, but if you utilize these tips, you can improve your spinal health even if you have an office job. 

5 Ways to Reduce Back Pain When You Sit at a Desk All Day

1. Assess the Depth of Your Chair

Seat depth refers to the length from the back to the front edge of your seat, and it has more of an effect on your back than you might think. If your seat is too deep, circulation can be stifled, and this isn’t healthy for your spine. To check your chair’s depth, place your hand between the front edge of your chair and your calf. If there’s enough space for you to make a fist, then your seat is adequate. If not, you may need a new office chair. 

2. Keep Your Back Supported

A quality office chair needs to support your back while you work, as associated pain is often the result of slouching posture. Your chair should have some cushioning that keeps your low back slightly forward, reducing stress and providing support. If you feel like you start to slump in your chair throughout the day, either get a supportive seat or place a lumbar pillow behind your back. 

3. Focus On Posture 

It’s easy to get so focused on your work that you start to sit or lean forward in your chair, but avoid this habit since it’s detrimental to your low back. Instead, sit against the back of your chair and keep your shoulders and neck back to practice good sitting posture and help eliminate pain. 

4. Raise Your Desk or Computer

If your neck and upper back starting to ache throughout the day, your computer or desk might need to be raised up. The center of your screen should be at eye level when you’re sitting up straight and comfortably. 

5. Move Around

Getting up and moving around as often as possible is an effective way to minimize back pain and get your blood moving. Get up for a minute or two every hour to promote circulation, loosen up muscles and joints, and minimize stiffness. When you can, take a long walk during your lunch break to keep aches and pains at bay. 

Whether you work behind a desk or not, you must prioritize your spinal health. At Eastern Hills Chiropractic Center, in Cincinnati, OH, they provide chiropractic care, massage therapy, and nutritional advice to eliminate back pain and improve your well-being. They focus on holistic solutions to promote health and wellness and help you be the best version of yourself. For more information, visit their website or call (513) 528-2200 to make your appointment today.