Numerous jobs require you to sit at work. You could either be working at an office or sitting for hours as a driver. Sitting in one place for a long time not only gets tiring but affects your body as well, especially your lower back.
People who do desk jobs are required to sit in one place for a very long period on a daily basis, and the lower back pain that arises from this only gets worse with increasing age.
While we might not be able to change the nature of our job, we can definitely make amends in our lifestyle, improve our posture, stand more, and use comfortable desk chairs for your office to make work life more manageable.
So, how can you do that? We have listed some easy ways for you to avoid lower back pain from sitting long hours at work.
- Stand Up and Walk
If you have a desk job, then the most natural thing you can do during the day is to stand up from your chair every hour. Take time out of your day to walk around and get some exercise. This can stretch your lower back and get the blood moving. If you have an ergonomic desk, you might have the luxury of adjusting it’s height and standing at it. These things can help to reduce pain and improve your posture. It also increases your metabolism and burns calories.
- Move Around at Work
Sitting in front of your computer all day can leave your back and neck in a hot mess. Moving frequently can prevent long term issues that can arise from sitting at a desk all day. You don’t want to end up a hunchback, so stand and stretch. You can set the alarm for every thirty minutes or an hour and walk around your workplace for 1-2 minutes.
If your office has stairs, then going up and down a few flights could be helpful for you as well. Prioritize your health and don’t worry about what others might think. Five minutes of exercise can improve your attention span and overall work effort. So, it’s a win-win situation.
- Exercise
One hour of exercise a day can overcome the adverse effects of continuously sitting for eight hours a day. Exercise is not only good for your lower back pain, but it is excellent for your health in general.
- Stretching Exercises
Planks are a great stretching exercise for improving your posture. Lie down on the floor with your elbows in line with your shoulders and forearms in front of you. Then slowly lift yourself on your toes and hold for 15 seconds. Then repeat these 3 to 5 times.
- Improve your Posture
Sitting at a desk in front of a computer is terrible for your posture as it puts a strain on your lower back and neck. You can combat this by sitting with your eyes level to the screen, with arms and elbows placed on the desk.
You can also use a back support that can be put in between your lower spinal curve and the chair.
- Change Your Chair
Your chair also plays an essential role in your posture. So, make sure you have a comfortable one that makes it easier for you to sit comfortably at all times. If you spend most of your day in a chair, consider splitting your time between standing and sitting. This will help you stretch your lower back and prevent muscles from tightening.
