Sitting at a desk for hours can take a toll on your back, leading to discomfort and chronic pain. Small changes to your routine and workspace can help relieve pain and improve posture. In this blog, the leading physiotherapist in Gurgaon provides tips on how to relieve back pain from sitting at a desk effectively.

Maintain Proper Posture

Poor posture is one of the leading contributors to office back pain. To maintain a healthy posture:

• Keep your feet flat on the ground.
• Position your chair so that your knees form a 90-degree angle when your feet are flat on the floor
• Keep your back straight and your shoulders relaxed.
• Position your screen at eye level to minimize neck strain and maintain proper posture.
• Maintain an upright posture and ensure your head stays aligned with your spine to prevent strain.

Use an Ergonomic Chair

An ergonomic chair provides better lumbar support and helps maintain the natural curve of your spine. Choose a chair with adjustable height, armrests, and backrests to enhance comfort and support. If your chair does not provide adequate lumbar support, placing a cushion or a rolled-up towel behind your lower back can help maintain the natural curve of your spine.

Take Frequent Breaks

Sitting for long periods can put undue pressure on your spine. To prevent stiffness:

• Stand up and stretch every 30-60 minutes.
• Walk around the office or do some light stretches.
• Consider using a sit-stand desk to switch positions throughout the day.
• Set a reminder to move around and avoid sitting in the same position for extended periods.

Stretch Regularly

Incorporating simple stretches into your routine can help relieve tension and improve flexibility. Try these easy office-friendly stretches:

• Neck Stretch: Slowly tilt your head to each side, bringing your ear toward your shoulder while keeping your shoulders relaxed.
• Shoulder Rolls: Rotate your shoulders forward and backward.
• Lower Back Stretch: Sit straight and twist your torso to each side.
• Hamstring Stretch: Extend one leg straight while sitting and reach for your toes.
• Seated Spinal Twist: Sit upright and twist your upper body to each side while keeping your lower body still.

Adjust Your Workstation

An ergonomically designed workspace can significantly reduce back pain. Ensure:

• Position your monitor at eye level to reduce neck strain and promote better posture.
• Your keyboard and mouse are positioned comfortably to prevent unnecessary reaching.
• Your chair and desk are at the correct height to maintain good posture.
• Your wrists are in a neutral position while typing to avoid strain.

Strengthen Your Core Muscles

Building a strong core helps stabilize your spine and minimizes the likelihood of back pain. Include core-strengthening exercises like:

• Planks
• Bridges
• Pelvic tilts
• Leg raises
• Seated core exercises that can be done at your desk

Use a Footrest

If your feet don’t rest flat on the floor, using a footrest can help reduce lower back strain by keeping your knees at the correct angle.

Stay Hydrated

Drinking enough water keeps your spinal discs hydrated and reduces the risk of stiffness and discomfort. Try to drink at least 8 glasses of water daily to maintain proper hydration and support overall spinal health. Dehydration can lead to muscle cramps and increased tension in the back, so keep a water bottle on your desk as a reminder.

Manage Stress

Stress can lead to muscle tension, and worsening back pain. Try relaxation techniques such as:

• Deep breathing exercises
• Meditation
• Yoga
• Short walks to clear your mind
• Listening to calming music or using a stress ball while working

Invest in a Standing Desk

If possible, consider switching to a standing desk. Alternating between sitting and standing throughout the day can relieve pressure on your spine and improve circulation. Gradually increase standing time to avoid fatigue, and use an anti-fatigue mat for added comfort.

Wear Supportive Footwear

High heels and unsupportive shoes can contribute to poor posture and back pain. Opt for comfortable, supportive footwear to reduce strain on your lower back. If standing for long periods, consider cushioned insoles for added support.

Consider Professional Help

If your back pain continues, consult a physiotherapist near you for professional guidance. Physiotherapy, chiropractic care, and massages can help relieve chronic pain. A customized treatment plan can address the root cause of discomfort and prevent future issues.

Conclusion:

Office back pain is common, but it doesn't have to be a part of your daily routine. By making small adjustments to your posture, workstation, and daily habits, you can prevent and reduce discomfort. Start implementing these tips today to maintain a healthy and pain-free work life!

Looking for expert physiotherapy solutions? Visit Miracles Healthcare and consult with the best physio near you for personalized back pain treatment.