Our ancestors had to move a lot to gather food and other supplies. As a result, they didn’t have to work out much as their average activity levels were mostly enough to keep them in shape. Sadly, the same cannot be said about our modern lifestyles. Here you will learn expert tips on how to eliminate back pain from sitting. Most people nowadays have sedentary lifestyles. We go to work, sit on a chair for hours as we hit buttons on a keyboard, and drive back home to fall asleep while watching Netflix. Unless you are making an actual effort to work out, run, or participate in sports, chances are that you won’t be getting any physical activity in your day.

On face value, this doesn’t seem too bad. After all, you don’t have to risk your life to put food on the table and can relax as you work. However, in the long run, this sedentary lifestyle can have an adverse effect on your health.

How Office Chairs Affect Your Back

When you sit in a place for prolonged periods of time, it can lead to back pain. It can also worsen any pre-existing back problems that you have. This is because sitting in a static position for a long period can increase stress in the shoulders, back, arms, and even legs, as they put a lot of pressure on the spinal disc and back muscles.

To make things worse, most people tend to sit in bad postures, which further worsens existing problems. Slouching over or down in the chair can overstretch the spinal ligaments, which can further strain the discs that surround structures in the spine. This incorrect posture combined with an already sedentary lifestyle, can damage the spinal structures over time, and increase back pain.

How to Reduce Back Pain

Most people don’t have the option to just leave any job that requires them to sit on a chair for hours and pursue a sports career to stay fit. You can always opt for an ergonomic chair that provides better back support, but a lot of people don’t have that option either. And even if you can get an ergonomic chair, it wouldn’t magically resolve the issue forever.

You will have to take some extra steps to ensure that the sedentary lifestyle of your office does not cause issues in the long run. Here’s what you can do:

1.     Pay Attention to Posture

As discussed earlier, your posture plays a huge part in how sitting affects your back. Before trying to fix your posture, pay attention to your body’s natural state. Stand with your heels against a wall. The back of your head, shoulders, buttocks, and calves should all touch the wall and you should be able to slip behind the small of your back. Now take a step forward. If you notice any change in your posture as your try to stand normally, you need to fix it. Try to walk and stand in the same posture as your body was while you were standing against a wall.

In addition to that, pay attention to how you sit while you work at the office. Try not to slouch, but also make sure that your back isn’t too stiff. Instead, sit upright with your shoulders relaxed. Make sure that the back of your chair is providing proper support to your body. Set your monitor or laptop so it matches your eye level; this will prevent you from slumping over the keyboard. Making these small changes can be very beneficial in the long run.

2.     Incorporate Physical Activity in Your Day

Just because our modern lifestyles aren’t designed to provide us with a lot of opportunities for physical activities, it doesn’t mean that we shouldn’t make an effort to be more active. There are a lot of benefits of physical activity, and this includes reducing back pain. Additionally, when you work out on a regular basis, your posture also improves automatically; which further helps your back.

If you live a particularly sedentary lifestyle, it can be challenging to start exercising at first. Lying on the couch and binging on your favorite show while having pizza seems much more tempting than pushing yourself to go to the gym. However, once you are able to cross the initial hurdle of starting, you will notice that your day feels incomplete without that activity. It is also not necessary that you have to work out at the gym; although it is definitely very beneficial. However, if it seems too boring or difficult, you can participate in other physical activities that you enjoy more. You can go for a run in the evening, participate in your favorite sports, or even take dance classes. The important part is to get active.

3.     Don’t Use Your Phone Too Much

It is impossible to not use your phone at work, as a lot of the work takes place on Whatsapp groups nowadays. However, try not to use your phone unnecessarily. While typing on the phone, most people bend their heads which causes their spine to bend. Staying in this position for significant periods can worsen back pain.

Instead, put your phone down once you sent that important text or email. If you’re addicted to social media, try taking small steps to prevent yourself from opening Instagram or Twitter. For instance, logging out of your accounts in the morning can make the task more difficult. If that doesn’t work, you can also try uninstalling the apps. Yes, this would be very tough for someone who is already addicted to these apps. However, not only would this help reduce back pain, but it will also save you from hours of mindless scrolling.

Wrapping It Up

Taking a few simple steps can significantly help your back pain and improve your overall physical health. So remember to pay attention to your posture and don’t slouch. And whenever possible, take a break and take a walk around the office to keep your body in motion.

If you’re on the lookout for spinal decompression treatments for back pain, get in touch with Wellness Around the World Chiropractic in Chamblee, GA today at 678-395-7646. Dr. Roger Holloway at our clinic will assist you in experiencing long-lasting pain relief.