Sitting for long hours can cause or worsen low back pain. Learn practical ways to manage and reduce back discomfort while working at your desk.
Low back pain is common among office workers due to prolonged sitting, poor posture, and lack of movement.
Sit with your back straight, shoulders back, and feet flat on the floor. Keep your computer screen at eye level to avoid strain.
Invest in a chair that supports your lower back and encourages good posture. Adjustable chairs are ideal for finding a comfortable seating position.
Stand up and walk around every 30-60 minutes. Stretch your back and legs to prevent stiffness and improve circulation.
Incorporate stretches and strengthening exercises into your daily routine. Focus on the back, core, and hip muscles to support the spine.
Slouching puts extra pressure on the spine. Be mindful of your posture, especially when seated for long periods.
Use a footrest to ensure your knees are at a 90-degree angle, reducing strain on your back and legs.
Apply a heat pack to relax tight muscles or a cold pack to reduce inflammation. Alternate between both for the best results.
If your back pain persists, worsens, or is accompanied by numbness or leg pain, seek medical attention.
Managing low back pain requires a combination of good posture, regular movement, and exercises. Follow these tips to reduce discomfort and stay healthy at work.