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Reducing Back Pain In The Office
March 3rd ,2023

Reducing Back Pain In The Office

There is no doubt in the fact that the human body’s architecture designed to function like an overworked machine. Though the time has evolved and employments opportunities we have today require much less physical activity and way more mental activity. 90% of jobs we see around are an office desk job. The dream life of sitting all day long in front of computer screens in the tiny cubicle ultimately leading to discomfort in the back and neck. Here are some tips which might help to reduce the back and neck pain caused in the office.

Movement is the Medicine

Ten Minutes of Intermittent Movement for Every forty minutes of Sitting can work miracles for you. Long sitting causes excessive strain in ligaments sand muscles of neck, back and joints. Long sitting also impacts the cardiovascular and metabolic function. The combination of excessive sitting and no exercise has proved to double men’s risk of heart failure. Taking a short walk in between work improves bodily functions and don’t let get the posture stiff.

Try not to be a lonely person eating lunch at the desk. Get up, move, join your colleagues, or go for a walk outside. Always encourage yourself to take small breaks, no matter whether they are only up to water coolers.

Adjust the adjustments

The right care which your back and neck deserve begins by adjusting the work environment around your desk. Start with adjusting the height of your chair, armrest, backrest, etc. know your resting eye level and position objects within your arms reach. Avoid slouching and try to keep your feet flat on the ground.

Practice good posture

Pay a good amount of attention to the way how you are sitting. In the beginning, it might seem like a small thing to care about. But if someone continues sitting in an incorrect posture for quite a long time, back pain is sure outcome.

Taking care of the health of the spine requires active use of muscles to maintain the correct posture. Slumping back or Slouching forward burdens the muscles, tendons, joints of the back. Ideal sitting includes sitting closer to the desk with your head upright, arms parallel to the spine, and hands aligned at a 90-degree angle on the desk.

Avoid the use of phone

Office jobs already compromise with the usage of computer screens for long hours. A person should at least avoid using phone screens in one’s spare time at work. Rather than utilize the time for a brief walk. Go around and make a conversation with the colleagues or stretch a little in your chair.


The ultimate tip for staying healthy life. Exercise keeps the body active and helps to build tolerance against the inactive hours. Exercising daily is always recommended. But few stretches during work can also be treasured.

Neck retraction- Sit neutrally and hold your head in a normal resting position. Slowly start gliding it backward, tucking the chin in until you have pulled the head as far back as it will go. Keep the head level and do not tilt it. Hold for three to five seconds, then release. Repeat 10 time

Big hug back stretch- Hug the body, placing the right hand on the left shoulder and the left hand on the right shoulder. Breathe in and out, releasing the area between your shoulder blades.

 Good Eating Habits:

Vitamin deficiencies are known to cause muscle and ligament weakness. Overall good nutrition is very important to keep ligaments, muscles, joints and discs healthy. Make sure you take a wholesome diet and avoid junk foods. While in office, many resort to canteen food. Preferably go for home cooked foods. Also, make sure to take adequate water during office work hours to keep body well hydrated.

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