Tips for Supporting Your Back at a Desk Job

Desk jobs are one of the most common jobs that people can have. There are desk jobs in almost every industry, from virtual teachers to finance executives. No matter what industry your desk job is in, you need to know how this type of work can affect your health, specifically your back.

Desk jobs require you to sit still for hours on end. This can cause back pain, especially in your lower back. The following tips can help you support your back at a desk job to reduce this pain.

Exercise at Work and at Home

Everyone needs to exercise, regardless of what type of job they have. However, people who work desk jobs get far less physical activity than people with more active jobs, such as construction workers. You can close this gap by exercising at work and at home. You probably can’t do many exercises at work, but you can stretch while sitting down or standing up at your desk. Try to take a walk on your lunch break as well.

At home, you can engage in any physical activity you want. Pilates is a great option that can build the muscles you use while sitting down all day, such as your lower back and hips. In addition to this strength-building exercise, you can perform other exercises that help your body move, such as martial arts and running.

Create an Ergonomic Office Setup

Back pain while working a desk job can worsen if you don’t have an ergonomic office setup. Ergonomics refers to how a space functions most efficiently, and you can’t function efficiently in your office if you’re in pain. Adjust your computer so that it’s at eye level. Sit an arm’s length away from your desk so that you can easily reach your mouse. Keep your feet flat on the floor. Make any additional changes that will make your in-office or home-office setup comfortable.

Invest in Lumbar Support

One prominent part of an ergonomic office setup is your chair. While you can adjust your chair so that it’s the right distance from the desk and supports your posture, many chairs lack the lumbar support that desk workers need for ideal comfort. Lumbar support is one of the nine necessary features of a good ergonomic office chair, so look for that support while shopping. Chairs with lumbar support can cost more than other office chairs, but the price increase is worth it to prevent pain. If you need to save up for the right chair, invest in a lumbar support pillow that you can add to your current office chair.

Supporting your back at a desk job isn’t optional; it’s necessary. These tips can help you maintain spine health and reduce back pain so that you can work at your best and live your life to the fullest. Consult with a licensed physician if you make these improvements and continue to experience back pain.