A desk job might sound easy on the body, but if you’re one of 16 million Americans with chronic back pain, you know better. Hours of sitting puts stress on your spine and surrounding tissues, worsening existing pain and putting you at risk of injury.
At Northeast Ohio Spine Center, orthopedic surgeon Mark Grubb, MD, offers expert guidance and advanced treatment options to address the root cause of your discomfort. Here, we explore smart strategies for managing back pain at the office.
If back pain is causing you to struggle through your work shift, your desk setup might be the culprit — or the solution. Even small changes to your workspace can make a big difference for your spine.
Start by taking a look at where you sit for the majority of the day. Your desk chair should have good lumbar support — this can be built into the chair or an added cushion — to maintain the natural curve of your spine and reduce pressure on spinal discs.
Next, consider your computer monitor. If your screen is too low, you may unconsciously hunch forward or look down, aggravating upper back and neck pain. Position the top of your screen at eye level, about an arm’s length away, which encourages a neutral head and neck position.
And don’t forget about your keyboard and mouse. Keep them close to your body, and avoid overreaching to prevent tension in your shoulders and mid-back.
Ergonomics alone aren’t enough to counteract the effects of prolonged sitting, especially when you’re managing back pain. Remaining in one position for too long can lead to stiffness, reduced circulation, and increased strain on your spine.
Incorporate short breaks throughout the day to move around — aim to get up every 30-60 minutes, even if it’s just taking a short stroll around the office or standing during a phone call. If you have access to a standing desk, alternate between periods of standing and sitting to vary your posture and engage different muscle groups.
If you can’t take frequent movement breaks, desk-friendly stretches can help alleviate tension and improve spinal mobility. Consistent short bursts of activity lubricate your joints, improve blood flow to tired muscles, and reduce the strain that builds up over the day.
When you’re focused on work, it’s easy to fall into poor posture habits without even realizing it. You might find yourself hunching forward or slouching, which can contribute to nerve compression and imbalances in your spine.
Take a quick moment every hour or so to scan your body and make sure your:
Consciously adjusting your posture before pain takes hold can prevent a minor ache from becoming a major distraction.
You can do a lot to manage mild back pain on your own, but sometimes, it requires expert care from a specialist like Dr. Grubb. If your discomfort persists, worsens, or occurs alongside symptoms like weakness, numbness, or tingling, it’s essential to get prompt medical attention.
Dr. Grubb performs a comprehensive evaluation to pinpoint the cause of your symptoms and provide the most appropriate treatment plan for your needs. This may involve conservative therapies like bracing and physical therapy or more advanced interventions, including minimally invasive spinal surgery.
If you’re tired of pain and stiffness interfering with your workdays, lasting relief is possible. Call or click to make an appointment at Northeast Ohio Spine Center in Mayfield Heights, Ohio.
