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May 13, 2019

How to Prevent Back Pain at the Office

preventbackpain.jpgMost of us spend the majority of our working hours in a chair at the computer. It isn’t often that we stop to think about our back pain, unless it’s constant throughout the work day.  Here are some of Dr. Abdulhamid's suggestion for a few small steps you can take to prevent back pain at the office.

Wear a Back Brace or Heating Pad Under Your Clothing

One of the most common options for treating back pain on your own is through a back brace or heating pad. Heating pads can provide temporary relief from pain and can be adhered directly to your skin, or incorporated into a brace. For more comprehensive support and relief, a back brace may be necessary. Worried about maintaining the office dress code with a back brace? Don’t worry.  Many back braces are designed today to be worn under clothing discreetly to provide both comfort and function.

The clothing and accessories we wear can even have an impact on our back pain, such as high heels, excessively tight or restrictive clothing and heavy jewelry or bags. Potentially cleaning out your bag or taking a look at your wardrobe may help spot potential sources of back pain.

Get Up and Walk for Five Minutes Every Hour

Many people only get up from their desks if they have a meeting or to take a bathroom break. Instead of sitting at a desk for hours on end, there are many benefits to getting up for five minutes every hour, even just to stand up, stretch, or walk. While this can have productivity benefits, movement and walking can also help alleviate back pain.   

Do Chair Yoga

Chair yoga is a great way to prevent back pain at the office. What is chair yoga? Chair yoga is simply doing modified yoga exercises in a chair. It looks similarly to doing twists or simple stretches while sitting in a chair, but doesn’t require you to pretzel yourself into a yoga pose on the floor. Here are four poses you can do now right at your desk.

Practice Sitting With Proper Posture

Not many of us consciously think about sitting with proper posture. Often, our way of sitting is so habitual that we don’t stop to think about how we are slouching at our desks. This can be detrimental to our health, as poor posture over time can contribute to postural kyphosis, what is commonly known as having a hunched or rounded back. This specific type of kyphosis can be corrected with proper posture, so next time you catch yourself slouching, follow these tips to help improve your posture.

If you’re experiencing back pain and need assistance beyond your own techniques to find relief, contact Royal Spine Surgery and request an appointment today.



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