Preventing Back Pain At Work


Half of all working Americans admit to having back pain symptoms each year. Back pain is also one on the most common reasons for missed work.

Living in Manhattan, whether it be in Tribeca, SoHo or anywhere in NYC, many of us spend long hours sitting at desks for our jobs. There are many ways to work with your chiropractor to help protect your spine health at work. Here are some recommendations that can have positive results when combined with chiropractic services.

Selecting your seat.

Make sure your chair has the proper lumbar support, tilt radius and seat length to ensure you and your spine are comfortable.

Stay grounded.

Keeping your feet flat on the floor, about shoulder-width apart and knees at 90 degrees, will prevent tension in your knees, ankles, and hips taking strain off your back. This also means don’t cross your legs.

Give me a break.

Better yet, give yourself one. Taking a break every hour – hour and a half will help to reduce pressure on your spinal disks and boost circulation. Using apps like BreakTaker can help remind you to take a break and give helpful tips on stretches and activities.

Stretch it out.

Stretch your shoulders and legs to help alleviate small pains and encourage blood flow.

No phone-y business.

We all have the habit of pinning our phones to our shoulder with our heads to free up your hands when on a call. This is murder on your neck and shoulders. Use a headset or speakerphone for any conversation that lasts more than five minutes.

Lighten up!

Your purse, backpack or briefcase should never weigh more than 10% of your body weight. Having either a backpack style or something that straps across your chest are the best design options for your back health.  

Maintain your monitors.

Make sure that your monitor is not only slightly above eye level (think 2-3 inches) but also an arm’s length away (your fingers should barely be able to brush it). This will help to prevent you from slouching forward.

Keep your head up.

Avoid straining forward by focusing on aligning your head and neck right above your shoulders

Keep your mouse close at hand.

Leave your mouse in a location that does not require you to overreach or twist.

By ensuring your workspace and practices are the best fit for your body you can ensure better spinal health. As always check with your chiropractor to ensure that these options are safe for your body. 

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