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Sitting in an office chair all day can cause severe back issues, especially if the chair doesn't offer sufficient structural support, or your type of work requires you to maintain an awkward or uncomfortable positioning. The resulting back pain can be intense, limiting your ability to do your job effectively and decreasing comfort levels as the day goes on. Fortunately, there are some things you can do to alleviate office-related back pain, a few of which are explored below.

How to Deal with Office Back Pain

1. Adjust Your Computer

The center of the monitor should be at the same level as your eyes when looking straight ahead, with the neck in a neutral position, about an arm's length from your face. Ideally, the keyboard should sit slightly lower than the surface of the desk so that your arms can access the keys without reaching up or stretching. This position for a computer allows the body to withstand long periods of sitting without exerting stress on the back.

2. Use a Headset

back pain Florence, KYIf you're frequently on the phone throughout the workday, invest in a headset. Many types of office back pain stem from cradling a phone handset between the ear and the shoulder. This bunches up the muscles in the neck and pain can extend down into the lower back. If you don't take many calls during the day or find a headset challenging to get used to, use the speakerphone option whenever you're on a call.

3. Strengthen Your Core

Building up the muscles in your core will help hold the body up, safely and securely, for long stretches at your desk. Straightforward sit-ups and ab crunches are excellent core-builders, as are yoga and Pilates. If there's no extra time in your schedule, aim to stand up and walk away from your desk every hour for a few brisk laps around the office or a jog up and down the stairs. The change of position will relieve some of the strain on your back.

 

If these options don't provide the pain relief you need, it's time to visit a chiropractor. Back to Health Chiropractic has been serving the Florence, KY, region since 1995. They provide a variety of treatments for neck, shoulder, and back pain, including spinal and joint manipulations, heat and ice therapy, traction, and electrotherapy. Call (859) 746-2222 or visit them online to schedule an appointment.

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