Managing Your Lower Back Pain at Your Desk Job

Lower back pain is a common complaint among people who work in offices. With long hours spent sitting at a desk, it's no surprise that many experience discomfort. However, managing this pain doesn't have to be complicated.

Dr. Brian K. Rich and our team at aCELLerated Interventional Orthopedics in Wichita Falls and Decatur, Texas, offer the following practical tips to help you relieve lower back pain while working.

Sit up straight

Ever caught yourself hunching over your desk? That puts a lot of stress on your spine. Posture plays a crucial role in back health. 

Here's a quick fix: Sit all the way back in your chair, plant your feet firmly on the floor, and keep your knees at or just below hip level. Don't forget to adjust your chair height. If your feet are dangling and not quite sitting flat on the floor, grab a footrest. 

Put your shoulders back with your chin up and look straight ahead. Adjust your monitor so it sits at eye level to avoid craning your neck like you're watching a movie from the front row in the theater.

Take regular breaks

Sitting for long periods can lead to stiffness and discomfort. We've all been there, stuck in our office chairs for hours on end. But here's a pro tip: Set a timer for every 30 to 60 minutes. When it goes off, stand up and give your body a quick stretch. A little stroll around the office or some simple stretches can work wonders.

To relive stiffness, focus on stretches that open up the hips and lower back. These breaks can significantly improve your comfort and productivity.

Strengthen your core

A strong core is essential for lower back support. Engage in exercises that strengthen your abdominal muscles and improve stability. Simple exercises like planks and bridges can be done at home or during breaks. Aim for just a few minutes each day. 

Over time, these exercises can help reduce the strain on your lower back and enhance your overall posture.

Use ergonomic equipment

Ever thought about giving your workspace a comfort makeover? An ergonomic chair that hugs your lower back can be a game-changer. And if you really want to shake things up, consider a standing desk or a desk converter. It's like having two desks in one — sit when you want, stand when you need a change. 

Drink more water and maintain a healthy weight

Here's a fun fact: Your spine loves water almost as much as a fish does! Keeping yourself well-hydrated is like giving your spinal discs a refreshing spa day. When you skimp on the H2O, your back might start feeling stiff. Keep your water bottle close and sip throughout the day.

And while we're talking about treating your body right, let's chat about balanced meals. Think of it as a two-for-one deal: You're not just fueling your body, you're also giving your back a helping hand. Remember, carrying around extra weight is like constantly lugging a heavy backpack, and your poor lower back ends up doing all the heavy lifting.

When DIY isn’t working

If you’ve tried all these tips but your back is still causing pain, don’t hesitate to give us a call or schedule an appointment online. 

We dig deep to uncover what's really bugging your back and come up a plan that's tailor-made for you. Whether it's some fancy exercises or getting to the root of the problem, we've got your back (pun intended)!