When you’re hard at work throughout the day, you might be focused most on urgent conference calls and end-of-day deadlines—not your posture. However, the way you sit down at work could be causing your lower back pain. If you’re tired of reaching straight for the ibuprofen after work, use the following three tips to feel well.

How to Prevent Lower Back Pain From Sitting

1. Choose the Right Chair

If you’re dealing with lower back pain, use a chair that encourages an upright posture and supports your vertebrae. Look for an ergonomic office chair that curves inward at the lower back, or use a lumbar support pillow.

Ensure the chair has armrests so it supports the weight of your limbs and takes the excessive strain off your spine. It should also have adjustable height settings so you can raise and lower the seat to the point where your elbows are just above the desk surface.

2. Plant Your Feet

If you’re sitting at a kitchen counter or a high-top table, your feet dangle beneath you, pulling on your pelvis and exacerbating lower back pain. Therefore, it’s wise to sit at a normal desk with your feet planted firmly on the floor, hip-width apart. If you must work at a high-top table, choose a chair with a flat footrest so your soles are parallel to the floor.

3. Take Breaks

Even with the perfect posture and placement, sitting in the same position for more than 30 minutes at a time can trigger your lower back pain. Stand up and walk around regularly, even if just for a minute.

Every hour or so, stretch out your lower back by standing up and leaning forward, placing your hands on the desk in front of you. Then, place your hands over your head and lean from side to side. Stretching and walking lengthen your muscles and increase blood flow, helping to reduce inflammation in the lower back.

If you’re dealing with back pain, contact iSpine Pain Physicians of the Twin Cities, MN. Whether you live near their Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell or Delano office, you can make an appointment close to home. In addition to back pain treatments, such as injections and ablations, they also treat shoulder, neck and hip pain. To learn more about their services, visit the website. Schedule a visit by calling (763) 201-8191.