We’re all aware that sitting for extended periods of time isn’t good for us, but as adults in the workforce, we often have little choice in the matter. The typical office job involves spending eight or more hours a day at a desk, and this type of activity can have adverse effects on our bodies. Though it may not be pleasant, staying at your desk for most of the day is now a reality for many people. Luckily, there are things you can do to mitigate the negative effects of spending so much time seated. Here are some tips to avoid back pain while sitting all day:
Change up your sitting position periodically
A good way to avoid discomfort is to change your sitting position periodically. This will help prevent any one muscle group from becoming too tight or overworked. It’s also important to take note of any body part that is feeling particularly uncomfortable, as this may be a sign of developing back pain. In this case, shifting your position can help relieve the discomfort you’re feeling.
Exercise your core muscles
The core refers to the muscles in your torso, including your lower back, abdomen, and core muscles. It is extremely important to exercise these muscles to prevent back pain while sitting all day. It is suggested that you exercise your core muscles two to three times a week to combat the negative effects of sitting. Some exercises you can do to strengthen your core muscles are planks, leg lifts, and crunches. Exercising these muscles will help you maintain proper posture, which is a key factor in preventing back pain.
Use a lumbar support or seat cushion
If you feel your lower back is becoming strained, try using a lumbar support cushion to help support your spine. These cushions are helpful for people who suffer from lower back pain, as well as those who experience discomfort while sitting. A lumbar support cushion can be used while sitting at a desk, in a car, or on a couch. You can use a lumbar support cushion while sitting in a chair by placing it between your lower back and the chair. It is best to use one that is designed for this purpose, as an ordinary pillow will not give you the same level of support. A lumbar support cushion can also be helpful for people who have achy knees. If you have knee pain while sitting, placing the cushion between your knees and the chair can help take the pressure off your knees.
Get an ergonomic chair
An ergonomic office chair can help ease back pain while sitting all day. This will allow you to maintain better posture while seated, which will take some of the strain off your back. If you don’t have an ergonomic chair at work, you might want to invest in a memory foam seat cushion designed specifically to support the natural body curve. When purchasing a chair, there are a couple things you should keep in mind. First, make sure the chair is fully adjustable. This includes the armrests, backrest, and seat height. You want to be able to find a position that is comfortable and that takes the strain off your lower back.
Incorporate stretching into your routine
Another good way to avoid back pain while sitting all day is to incorporate stretching into your daily routine. You can do this at the beginning of each work shift, or before beginning a long days’ work at the office. You can also do stretches during breaks or as soon as you’re done with work for the day. There are a number of different stretches you can do to prepare your body for a long day at the office. Some stretches you can do are leg swings, lunges, and calf stretches. It’s best to do these stretches while sitting since you’re not allowed to stand at work. You can also do upper back stretches by placing your hands behind your head and gently pulling your shoulders back.
Sitting for long periods of time is one of the worst things you can do for your health. It can lead to weight gain, obesity, and diabetes. It also weakens your muscles and increases your risk of developing back pain. The best way to avoid this is to move around as much as possible. Breaking up your day with some standing and walking can go a long way in keeping you healthy. If you have to sit for most of your day, you should use a lumbar support cushion, get an ergonomic chair, and stretch every chance you get. Using these tips, you’ll be able to survive the day in the office, and hopefully, come out with less back pain than you came in with.