Tips to Manage Low Back Pain at a Desk Job

According to the Centers for Disease Control and Prevention (CDC), the average person with a desk job spends six to eight hours sitting at their desk. Unfortunately, workspaces aren’t usually ergonomically designed, so they can be very uncomfortable for the body, especially the lower back. 

Lower back pain can make your job unbearable. However, small tweaks to your daily routine and certain lifestyle changes at work can help you manage it. 

However, if your pain becomes severe, simple home remedies may not be enough. At the NeuroSpine Center in Tampa, Florida, Dr. Phillip Henkin can help you find a permanent solution to your back pain through various expert treatments.  

Here, he provides tips to help you manage your back pain, especially at work. 

Re-organize your workspace

While you may be fussy about your workspace organization, ergonomics is different; it addresses the relationship between your body and your workstation. For starters, your chair should support the natural curve of your spine and allow your feet to rest flat on the floor. 

When sitting, your knees should be at a right angle, and your thighs parallel to the ground. Your desk and computer screen should also be at eye level to prevent you from slouching over them and straining your neck.

Use a supportive chair

Your favorite work chair with the wobbly wheel may seem functional now, but it’s doing you more harm than good if it doesn’t support your back. 

Swap it out for a quality, ergonomic chair with adjustable features that work for any height and adequate lumbar support. 

Maintain good posture

Poor posture is a leading cause of back pain. You can counter this by becoming more mindful. When you sit at your desk, ensure your back is straight, your shoulders are relaxed, and your feet are flat on the floor. 

Avoid crossing your legs; this can misalign your hips and spine. Life-long habits can be hard to break, so don’t be too hard on yourself if you slip up now and then.

Take frequent breaks away from your desk

If you’re already struggling with back pain, sitting in one position for too long can worsen it. Stand up, stretch, and move around every 30 minutes. Remembering to take breaks when you’re in the middle of work can be tricky, so set a timer on your phone or computer to remind you. 

Try out stretching and strengthening exercises

If you already have a regular exercise routine, you're on the right track. To help with your lower back pain, add stretching and strengthening exercises. 

Simple stretches, like the cat-cow stretch or seated spinal twist, can ease back tension and make you more flexible. Core exercises like planks and bridges can strengthen your stomach and back muscles. 

Stay active outside of work

Working a desk job makes you unavoidably sedentary for most of your week. Stay physically active after work hours and on the weekend. Walk, swim, join a yoga class, or do any other activity you enjoy. 

As a rule of thumb, you should aim for 30 minutes of moderate exercise almost every day of the week.

Know when to seek professional help

If you continue to experience debilitating low back pain despite making these changes, it may be time to get professional help. Continuous or severe pain could also point to other underlying problems. 

At NeuroSpine Center, Dr. Henkin specializes in diagnosing and treating back pain. He uses a range of treatments, from physical therapy to surgery.

If your pain persists or worsens, book a consultation with Dr. Henkin online or call 813-534-4945 today.