Sitting in a chair and staring at a screen for eight hours a day, five days a week takes a toll on the body. For many, the strain is so significant it causes chronic back pain. To protect your health and wellness, the team at iSpine Pain Physicians in the Twin Cities recommends taking the following precautions.

Top 5 Workplace Wellness Tips

1. Snack Right

From communal candy dishes to break room treats, offices are rife with overindulgence. Over time, all this snacking can lead to weight gain that puts stress on the spine and causes back pain. Some snacks—especially those that are fried or contain significant amounts of sugar—can also cause inflammation, thus exacerbating your symptoms. Fight the temptation by stocking your desk with healthy snacks like granola and nuts. Deeply colored fruits like cherries, pomegranates, and grapes are anti-inflammatory and support chronic pain relief.  

2. Drink Up

Do you ever feel lethargic around 3 p.m.? You’re probably not drinking enough water. The standard recommendation is eight 8-ounce glasses a day, but iSpine’s back pain specialists say your suggested daily intake depends on your sex, age, and activity level. Consult a medical professional to see what’s right for you.

3. Look Away

Recent studies suggest that 50-90% of computer users suffer from eyestrain, dry eyes or blurred vision, all of which are symptoms of computer vision syndrome (CVS). Many others also experience headaches and increased sensitivity to light because of excessive screen time. Protect your eyes by following the 20-20-20 rule; every 20 minutes, look at something 20 feet away from you for 20 seconds.

4. Sit Straight

Poor posture affects your entire body. It can cause chronic back pain, increase your chances of cardiovascular issues, and lead to poor digestion. Slouching also looks unprofessional in the workplace. Correct your posture by adjusting your desk chair, so your ears, shoulders and hips are in a straight vertical line. You may also want to use a standing desk to take pressure off your lumbar region.   

5. Walk Around

Even if you have perfect posture, you still need to walk around and get your blood flowing. According to the iSpine team, walking has been shown to improve vascular stiffness, reduce inflammation, and relieve back pain. Plus, taking a quick lap around the building will reduce stress, so you come back to your cubicle refreshed.  

Just because you work hard doesn’t mean you have to sacrifice your wellness. For more on how to protect your health in the workplace, call iSpine Pain Physicians at (763) 201-8191. Their esteemed staff will give you the information you need to combat back pain and improve your lifestyle. For more on their chronic pain relief options, visit their website.