How To Reduce Straining Your Back At Work
Sitting in your office chair all day can be draining, especially if you have a sensitive back prone to soreness. Working hunched over at your desk all day can lead to chronic pain along your lower back if you do not take extra care and pay attention to what your back is telling you. Going for a 5-minute walk during your break or working while standing can prevent permanent damage. So How to reduce straining your back.
Drs. Scott Levin and Jason Miller of PostureWorks, in San Francisco’s financial district, offer some tips that can help relieve strain on your back at work.
Choose Your Office Chair Wisely
For those of you that can pick your own office chair or bring your own, it is important to pay attention to what kind of chair you will be working in all day. You want a chair that will support your lower back because that is where you are compressed, hunching over your computer all day long. You also want to be able to recline your chair, which will alleviate extra pressure along the spine. Even if you just lean back in your current office chair right now, you will automatically feel less tension in your back.
Adjust Your Body, And Breathe
If a new office chair isn’t feasible, there are plenty of small changes you could do to reduce back pain. Start by inching closer to your desk. Your body should be no farther than an arm’s length away from your monitor. Next, try planting your feet at hip distance apart. This will bring balance to your back as opposed to crossing your legs, which will curve your spine. Planting your feet will also lighten the tension in your knees. And breathe, but from your belly. Take slow deep breaths that fill your belly and slowly exhale, pulling your belly button back into your spine. Not only does this breathing exercise slow your heart rate to reduce stress, it also gives more support to your upper body, allowing your back to take a break.
Listen To Your Body
Do you hold your phone between your shoulder and ear during a conversation? Over time, the way you hold your phone could strain your neck and shoulders. Using a headset helps tremendously. If you hold the phone in your hand, make sure to switch from your left hand to your right when you get tired. Also, taking a micro-break once per hour immensely helps the strain on your back. Tips: take a short lap around your office, go to the restroom or step outside for two minutes to stretch your body.
Chiropractors who have been trained in Chiropractic BioPhysics (CBP) can rehabilitate the spine, reshape it, and restore your body’s health. Chiropractic BioPhysics is the most research-oriented and results-oriented corrective chiropractic technique.
PostureWorks is among only a handful of chiropractic care facilities in San Francisco certified in CBP. Drs. Scott Levin, Jason Miller and Corey Todhunter have helped thousands of San Francisco Bay Area residents regain their health and vitality through chiropractic.
Please contact our San Francisco/Financial District corrective chiropractic office at 415-373-3897 for a free consultation.