Back Pain From Sitting at a Desk? How Ergonomics Can Help
Whether you work a “9 to 5” staring at a computer screen or your management paperwork keeps you tied to a desk, you’re no stranger to back pain. Back pain from sitting at a desk is not only uncomfortable but according to scientists, that desk job could be slowly killing you.
Some research links sitting at a desk for long periods of time with health conditions such as high blood pressure, high cholesterol and elevated blood sugar—all conditions that place you at greater risk of cardiovascular diseases and Type 2 diabetes.
But since you can’t quit your office job, what do you do about back pain from sitting at a desk? For the answer, we’ll explore how ergonomics can help relieve your discomfort. We’ll also take a look at breaking the monotony by moving more and how even the smallest change can make a big difference.
How Ergonomics Can Help Ease Back Pain From Sitting at a Desk
Ergonomics involves helping workers become more efficient while at the same time, eliminating obstacles to productivity. This may mean supplying a better chair that supports your lower back or giving you a footstool to help your posture.
The bottom line is that when most of us work at a desk, we are hunched over a computer or our feet barely touch the ground because our chair isn’t properly adjusted. Over time, this causes back problems, fatigue, discomfort and pain. The key is to make sure your environment is created in a way that keeps your body properly aligned.
The following are some of the simple ergonomic changes you can make that will help alleviate your back pain.
Make Sure Your Chair Supports Your Lower Back
The lumbar region of your spine can become easily fatigued after a long day at the desk, particularly if you tend to slouch. Using a cushion or pillow helps your lower back create a slight arch and will alleviate some of the stress.
This is a critical element of how to relieve lower back pain from sitting at a desk.
Evaluate Your Arms
Do you just sit your arms on the armrest without evaluating where they are in reference to the rest of your torso? Your upper arms should be parallel to your spine. If you’re working at a computer, your elbows should be bent at a 90-degree angle, and you shouldn’t have to reach forward to access your keyboard.
If your elbows aren’t at the right angle, adjust the height of your chair.
Track Your Gaze
If you work at a computer, your gaze should be roughly at the center of the screen. Having a screen that is too high or too low can cause eye and neck strain.
Adjust Your Armrest
By making small adjustments to your armrest, you’re less likely to slouch. Use it to be sure your arms are lifted slightly at the shoulders.
Consider a Standing Desk
Standing desks are also a popular option. Just remember that the same ergonomic principles hold: You must be sure your elbows are at 90-degree angles and your keyboard is within easy reach.
How to Correct Sitting Posture at Desk
Evaluating your posture throughout the day is important to ensure you’re not falling into bad habits.
To sit at a desk correctly:
- Don’t cross your legs or ankles
- Keep your feet on the floor. If they won’t reach the floor, use a footrest
- Your knees should be slightly behind your ankles
- Make sure your knees are close to the height of your hips
- Do not press your knees against the seat of the chair–leave a small space
How to Relieve Lower Back Pain From Sitting at a Desk
We know. Sometimes, even though you do everything you should do, lower back pain from sitting at a desk still causes problems.
So what should you do about it?
Thankfully, home care is often very effective. This involves:
Cold and heat therapies
Applying an ice pack can initially help by numbing the area. Later, heat may be more effective. Just talk with one of our leading board-certified physicians in Horry County. They’ll be more than happy to provide direction.
Get Rest…But Not Too Much
It feels good to stretch out on the couch after a long day at the desk. To a certain extent, that’s okay, but doctors have discovered that it is movement, not bed rest, that often improves lower back pain. So we encourage you to work with your physician to discover exercises that will help you.
Start (or Continue) an Exercise Program
Regular movement is the key to back pain relief. While this may seem counterintuitive at first, remember that exercise builds strength, and muscles that are more flexible are less prone to injury.
You don’t have to suddenly become a weekend warrior to benefit from exercise. Even regular, brisk walks through the neighborhood can help make a difference.
Seek Help From a Neck and Spine Specialist
In extreme cases, you may need assistance from our neck and spine specialists.
How Often Should You Take Breaks From Sitting at Your Desk?
We recommend getting up, stretching and moving around every 30 minutes. However, depending on your back pain, you may need to take a break more often.
Conway Medical Center’s Orthopedic Services are Here to Assist You
Most back pain from sitting at a desk is easily relieved by following the techniques we’ve mentioned above. But sometimes, a more serious issue arises that makes it difficult to manage your pain.
At times like these, our healthcare team can help. We use minimally invasive interventions, and we understand that pain is much more than just physical– there are social and psychological aspects as well.
Need to know more? Speak with your doctor about a referral so you can work closely with our orthopedic physicians in Myrtle Beach and Horry County.
The content within this article and others on this website is only for educational purposes and should not be considered as medical advice. For any questions or concerns, please consult with your healthcare provider.