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How To Prevent Back Pain From Sitting At An Office Desk?

Back Pain Ortho Care

In our tech-driven world, sitting has become the daily norm for many. Whether it’s at a desk in the office or lounging on the couch at home, the sedentary lifestyle has taken its toll. This excessive sitting isn’t just a comfort issue; it’s a health concern.

The undeniable truth is that all this sitting can take a toll on your spine, leading to discomfort, and low back pain. Ultimately leading to reduced productivity.

However, with some simple ergonomic adjustments and lifestyle changes, you can prevent back pain at work and maintain your well-being. In this blog, we’ll explore practical tips and strategies to keep your back pain-free while on the job and when & why to consult the Best Orthopedic Doctors In Chennai.

Causes of Back Pain At Office

  • Prolonged sitting without taking breaks can lead to muscle stiffness, reduced blood circulation, and increased pressure on the spine. Over time, it may result in the onset of back pain.
  • Poor sitting position (slouching or hunching over a desk) can put excessive strain on the spine, leading to discomfort and pain.
  • Lack of proper ergonomics—the absence of lumbar support & adjustable features on sitting chairs—can lead to back pain.
  • Pre-existing health conditions like herniated discs, scoliosis, arthritis, fibromyalgia, & osteoporosis can result in back pain.

Prevent Office Back Pain

  • Look for a chair that comes equipped with proper lumbar support, adjustable height, and comfortable padding.
  • Stay seated in a way that keeps your back upright and your shoulders are relaxed.
  • Make sure your computer monitor is positioned at eye level to avoid neck straining.
  • Ensure that your computer monitor is at the right height and distance to reduce strain on your neck and eyes.
  • If you use a laptop, consider using an external keyboard and mouse to maintain a more ergonomic setup.
  • Make sure to position the keyboard and mouse at a height that allows your arms to remain close to your body and your wrists to stay in a neutral position.
  • Take short, regular breaks to stand up, stretch, and walk around. Gently stretch your neck, shoulders, and back to relieve tension and improve circulation.
  • Make regular physical activity a part of your everyday schedule. Strengthen your core muscles and maintain flexibility through activities like yoga or Pilates.
  • Stay hydrated to maintain the elasticity of spinal discs, and eat a diet rich in nutrients to improve your overall well-being.

Experiencing persistent or severe back pain?

Never ignore the message your body sends. Despite following preventive steps, it’s a wise decision to consult the ortho specialist.

Dr Mehta’s offers an affordable Ortho Health Check package, including knee pain, low back pain, and arthritis screening.

What not! Dr Mehta’s has the best orthoepdic doctors and the best orthopedic surgeons in Chennai with expertise in diagnosing and treating musculoskeletal conditions and can provide you with the accurate diagnosis, specialized treatment, and lifestyle recommendations necessary to alleviate your discomfort and improve your life’s quality.

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