Long Hours at the Office? Avoid Back Pain with These 7 Tips

As we trudge through the long winter months, do you find yourself spending more and more time at your desk?

“People are generally less active in the winter months,” says Ajax chiropractor Dr. John Noble. “And sadly for many, this can mean more time at the office, hunched in front of the computers.”

Unfortunately, back pain in the workplace is common, and shouldn’t be ignored. Work-related back pain is often a sign that either your environment or your posture and movements should change. Age, desk setup, stress load and the type of manual tasks you engage in all play a huge role in your back health. But at the end of the day, no matter how successful or passionate you are, your health matters most.

Did you know?

Back pain is the #1 work-related injury. Hunching over a computer is one of the main reasons that four out of five women end up with back pain at some point in their lives.

Keep your back healthy at work

Here are some ways to reduce the risk of back and neck pain:

1. Sit within reach

Your torso should be about an arm’s length away from the monitor, which should be 2 to 3 inches above eye level.

2. Pick the right chair

Pick an adjustable chair that allows your lower back to rest against a lumbar support. Then tilt the back of the chair so it’s very slightly reclined.

3. Keep your mouse close

Ideally, it should be placed right next to your keyboard so you don’t overreach or twist your shoulder, arm, or wrist when clicking.

4. Take breaks

No deadline is worth an injury. Getting up at least once an hour—to go to the bathroom or just do some shoulder rolls—reduces pressure on spinal disks and boosts circulation.

Payoff: you’ll be more limber and less stressed.

Exercises/Stretches to help alleviate your back pain at work

5. Straighten up

  • Standing tall, feet together, align your ears, shoulders, hips, knees and ankles.
  • Pull your belly button in towards your spine.

6. Twist and sway

  • Stand with feet wider than shoulder width apart and gently rotate your core from side to side.
  • Let your arms flop loosely and shift your weight from knee to knee, breathing calmly for 15 seconds.

7. Shake it out

Shake limbs loosely for 15 seconds on each side.

Don’t be a slave to the office or let the winter months keep you from doing the things you love.

The wellness team at Pickering Village Chiropractic & Massage can help you manage your condition-related pain during the winter months, and help you prevent musculoskeletal conditions if you work outdoors.

We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.




With content from the Ontario Chiropractic Association.