Poor posture and support are a common cause of chronic back pain. These issues, fortunately, are easy to resolve with a few lifestyle changes. If you’re dealing with discomfort while working from home, use the following guide to improve how you support your spine.

Chair Posture

Many people develop back pain while working long hours at their desks. This is especially true for those working at home temporarily who don’t have a supportive office chair. Slouching, hunching over, and sitting on hard surfaces for long periods stress the spine and surrounding muscles, resulting in back pain.

To alleviate some of the muscle tension, start by upgrading your office chair by choosing an adjustable model. Raise the seat so that your knees form a 90-degree angle, and your feet are flat on the floor.

Adjust the armrests, so your elbows bend at a 90-degree angle. This creates a slight lift in the shoulders that will reduce tension. The backrest should roll forward into your lower spine and help you sit up straight. 

Ergonomics & Support

While the right chair enables you to achieve the best natural, supportive posture for your spine when you’re sitting down, you should also adjust your workstation’s setup, as well. Adjust your computer monitor to be roughly 20 inches from your eyes, and your natural gaze should fall 2-3 inches below the screen’s top casing. This will prevent neck pain from having to look at a monitor that rests below eye level.

You’ll still need to be mindful of your posture and give your body a break. Try to get up and move around every 30 minutes. Bend forward, back, side-to-side, and walk around the room. Small breaks and stretching prevent muscle stiffness and promote circulation in your body.

Explore chair alternatives as well. Sitting on a yoga ball activates core muscles that support your spine since you’re not allowing yourself to slouch against the backrest of a standard office chair. You can also invest in a standing desk, which reduces upward tension on your body by allowing you to stand, rather than sitting in a chair, which puts constant pressure on your lower lumbar.

Chiropractic care can help resolve back pain, and the team at Southgate Chiropractic will assist. This Kentucky practice is led by Dr. Roger C. Jones and offers a variety of services. They treat herniated discs, neck pain, and other injuries with spinal adjustments and massage therapy. Learn more on their website or call (859) 572-0029 to speak with a representative.