Work Smarter, Not Harder: Solutions to Relieve Back Pain at Your Desk Job

June 10, 2024

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Back pain is a common problem for people who work long hours sitting at a desk. A 2019 study published in the International Journal of Environmental Research and Public Health found that office workers spend an average of 81% of their workday sitting, which translates to more than 6 hours a day. Here are some tips to alleviate back pain while working at your desk:

  • Take regular breaks: Get up, stretch, and walk around at regular intervals. This break can help relieve pressure on your back and prevent stiffness. Try setting a reminder on your phone to get up every hour and take a short walk.
  • Adjust your workstation: Make sure your computer monitor is at eye level, and your keyboard and mouse are at a comfortable distance. Use a footrest if necessary to keep your feet from dangling.
  • Exercise regularly: Regular physical activity, such as walking, yoga, or swimming, can help strengthen your muscles and improve your mobility. General strength training is also important to improve the strength of your back muscles so they can hold you up for a longer period of time without fatiguing.
  • Consider a standing desk: Alternating between sitting and standing can help relieve back pain caused by prolonged sitting. It is important to remember that standing for too long may also aggravate your back pain. Alternating between sitting and standing will be the most ideal.

Try out these tips the next time you start to feel back pain at work. If the pain persists, it would be beneficial to seek out the guidance of a physical therapist to identify what your unique impairments are. At Purpose Physical Therapy, our team of experienced physical therapists is here to support you on your journey to better health. We offer a range of services, including manual therapy, exercise prescription, and pain management techniques to help you get back to your best self. Don’t let back pain hold you back any longer. Take the first step towards relief and make an appointment with us today. We’ll work with you to develop a personalized treatment plan that addresses your specific needs and goals. Contact us now to get started on your journey to better health and pain-free living.