If you have an office job, you likely spend most of your workday sitting at a desk. Although it might seem harmless, prolonged sitting and poor posture can gradually strain your spine and contribute to discomfort that impacts both your productivity and quality of life.
Work-related back pain is a common complaint, but you don’t have to simply live with it. Back pain is treatable, and with the right strategies, you can reduce pain, prevent further damage, and feel better both at your desk and in your off hours. Here’s how to get started, from our team of sports medicine specialists at Ross Medical Group in Miami, Florida.
Your spine is designed for movement. Unfortunately, though, the modern workplace often demands long hours of sitting in a static position.
Sitting for prolonged periods day in and day out can put pressure on the discs in your lower back, weaken your core muscles, and cause tension to build in your neck and shoulders, especially if you exhibit poor posture while sitting.
Most people who sit at desks unconsciously hunch over their computers, crane their necks forward, or sit in chairs that don’t support the natural curve of the spine. Over time, these habits can contribute to back pain and issues like:
If you’re already dealing with chronic back pain or a spinal condition, the sedentary nature of a desk job can worsen your symptoms.
The good news? Small, consistent adjustments to your workspace and your daily routine can go a long way toward managing and even preventing back pain at your desk job. Here’s what our team of sports medicine specialists often recommends.
Choose a desk chair that supports your lower back, and make sure it’s at the proper height. Your knees should be level with your hips, and your feet should rest flat on the floor. After adjusting your seat, position your computer screen at eye level to avoid straining your neck.
Set a goal to stand up, stretch, or walk around for a few minutes every hour. Movement helps reduce muscle tension and improves circulation, and you don’t have to spend hours standing up to get the benefits.
A strong core supports your spine and reduces your risk of back pain. That’s why we often suggest incorporating gentle exercises, like planks or yoga, into your routine outside of work. Spending just a few minutes a day on strengthening exercises can make a big impact on your overall well-being.
Last but not least, get in the habit of maintaining proper posture during the workday. Avoid slouching or leaning forward. Keep your shoulders relaxed and your ears aligned with your shoulders when sitting.
If these lifestyle adjustments don’t provide enough relief, or if your back pain is persistent or worsening, it’s time to seek professional care. At Ross Medical Group, we offer a range of services to help diagnose and treat back pain.
We review your medical history, ask questions about your symptoms, and do a physical exam with imaging if needed to pinpoint underlying causes, like herniated discs or spinal arthritis. Depending on your diagnosis, we might recommend treatment like:
We take a personalized approach to back pain care, helping you build a treatment plan that fits your lifestyle and work demands.
If back pain is interfering with your workday or your quality of life, schedule a consultation with Ross Medical Group. Call us at 305-279-7677 or book online to start exploring your options.
