It’s sometimes unavoidable that you’ll wind up sitting on a chair for hours on end, especially if you work a desk job. You could stay comfortable staying in the same position for a little while, but all that sitting will start doing some damage.  

Sitting in an office chair all day causes or worsens existing back problems. The stationary position can increase stress on your shoulders, arms, and back and even cause increased pressure on your spinal discs. This could exacerbate conditions, such as sciatica, and cause herniated discs.

Although activities like company-sponsored wellness programs go a long way in helping your back, you have other means to find relief from pain.

Here are three ways you can reduce back pain from sitting at your desk.

1. Set Up Your Workplace Just Right

A big contributor to back pain is how your workstation is set up. The height of your chair is relative to your desk, and your computer monitor is critical in making you as comfortable as possible. If your workstation isn’t set up the right way, you’ll find yourself hunched over your keyboard, neck craned forward, and your shoulders shrugged. All of these put undue stress on your frame, which lead to back pain.

Make sure your chair and monitor are at the right height. This keeps your head at eye level, removing pressure from your neck, and your arms parallel to the ground, guaranteeing your shoulders are loose instead of hunched.

2. Sit Up the Right Way

The way you sit on your chair is just as important as its height. Good posture, even when seated, keeps your skeletal system aligned correctly. This also reduces the strain on your joints and ligaments.

When sitting, you should do so with your shoulders back and your back straight. Make sure your weight is evenly distributed on both of your hips. Press your feet flat on the floor and check that your knees are bent at right angles. Remember that when turning around, don’t twist your body at the waist. It’s better for your posture if you turn your whole body to view a different direction. Prevent muscles and joints discomfort by standing up every 30 minutes or so, and perhaps even stretch a little.

3. Stay Stretchy

Stretching conveys numerous health benefits, if you do it regularly. For example, it increases blood flow and nutrient input to your muscles, oxygenating and nourishing them to prevent atrophy.

When you’ve been seated for a long while, perhaps an hour, here are some basic stretches to reinvigorate your body.

• Stand straight and arch your torso backward, applying pressure on your lower back. Hold position for 15-20 seconds.
• Stay on your seat and raise your left arm over your head. Lean toward the right side until you feel your side stretch. Hold the position for 15-20 seconds. Repeat for the right arm.
• While seated, pull up one knee to your chest until you can feel the muscles on your lower back and hip stretch. Hold it in place with both hands for 15-20 seconds. Repeat for the other knee.

You don’t have to sacrifice wellness in the workplace. By following these three tips, you can prevent your job from damaging your back and your health. When it comes to keeping your body comfortable, every little thing counts, from your chair height to your stretches.

For better results on the benefits of stretching, get guidance from the professionals.

Flexibility and Freedom

Stretch Spot can partner with companies to help your employees limber up and be free from the effects of bad posture. We offer custom-built wellness programs that can fit into your time and budget.

Contact us today and help keep your employees flexible and free.