How to Maintain Back Health While Sitting for Work
By now, most people know that sitting for most of the day is bad for the back. Unfortunately, in some professions, sitting for hours on end is simply unavoidable. Nonetheless, it can still put stress and pressure on the spine and spinal discs, leading to back pain and even injury. Pain or injury is especially possible if you sit with improper posture or without an ergonomic chair. Fortunately, there are some ways to reduce or prevent pain and injury, which simply entails supporting your back. You may also become more comfortable and productive as a result.
Try Daily Low-Impact Aerobics
Having a weekly goal of performing aerobic exercises is not only healthy, it’s a reason to get up from your desk or table on workdays. This will force you to break for more than just lunch. Weekly aerobics contribute to back health, as well as general physical health. So, engaging in these exercises offers many benefits. For example, it:
- Decreases pressure on the lower lumbar
- Helps facilitate weight loss
- Reduces chronic back pain, especially in the lower back
- Improves mobility
- Releases endorphins for pain relief
- Strengthens back muscles
- Improves essential blood flow
To meet your weekly aerobic exercise goal, try taking a walk or cycling or riding a stationary bike. You could even use your stationary bike at your workstation, especially if you have an ergonomic medical computer workstation.
Exercise and Stretch
Exercise facilitates a healthy body and mind while treating and preventing many ailments. In this case, it can address persistent back pain. Certain exercises and stretches are even designed for people who sit at a desk or table for most of the day. These moves target the muscles that are stressed and weakened by prolonged sitting. If you perform these exercises every day, it should strengthen your lower back muscles, helping them better support the spine. It should also increase blood flow to the back and spine, making them better capable of handling static activity. Thus, your back will become stronger for sitting, and better protected against the effects of sitting. Finally, exercise and stretches should improve your spine’s flexibility and range of motion.
Support the Spine
Sitting puts pressure on the spine and spinal discs, which is exacerbated by poor posture. Eventually, pressure and poor posture, such as slouching, will cause injury. For example, recurrent pressure on the spine can compress the nerves, leading to sciatica. Using ergonomics, especially an ergonomic chair and workstation, can help you avoid these types of issues. Chairs that provide lumbar support and standing and/or adjustable tables are perfect for supporting and taking pressure off the spine. You should also make sure your hips are aligned with your knees, your feet are flat on the floor, and your knees are bent at a 90-degree angle. Ergonomic chairs usually support this exact positioning.