3 Tips to Maintain a Healthy Back at the Office

Posted on: 13 April 2018

When the nature of your work involves sitting the whole day behind a desk, it is almost impossible to overcome lower back pain. Too much sitting coupled up with a poor posture is the cause of lower back problems at the office. When left unmanaged, back pain can affect your performance at work or even cause you to seek out a sick leave. Unfortunately, since quitting your job may not be an option, you need to find a way to maintain a healthy back even after spending 6 or more hours in a seat. This article will address some simple tips that you can practice at the office to prevent lower back pain and maintain a healthy spine.

Breathe correctly

Is there a right or wrong way to breathe? Well, the right breathing technique ensures that oxygen is delivered to every cell and muscle in the body, and this can prevent tension and stress. When most people are busy, they tend to hold their breath or take short breaths which barely reach vital parts of the body. You can take short breaks every 30 minutes to breathe correctly, and this will have a great impact on the condition of your lower back.

Sit upright in your chair, relax the shoulders, and take in a deep breath. Feel the air fill your belly and pause shortly. Exhale through your mouth and let the tummy relax to the normal position. Repeat this exercise at least three times before resuming work. It will barely take you two minutes but will go a long way in relaxing your spine.

Walk around

How much walking do you do on a normal office day? For most people, they only walk when going to the bathroom and when leaving the office. Try to walk more often and stretch your leg muscles. Instead of taking the lift, use the stairs once in a while. Take a break and walk at lunch instead of chilling at the office. If you experience back pain after prolonged sitting, walking can release the tension and numbness in your muscles.

Stretch the muscles

If your office chair is not ergonomically designed to boost posture, it means that your body muscles experience a lot of tension when you sit. Avoid this by stretching once in a while to prevent the effects of poor posture. While on your seat with both feet on the ground, lift one of your ankles, say the right one, and rest it on the knee of the opposite leg. Press down the right knee gently and lean forward with your arms hanging towards the ground. Repeat this exercise with your opposite ankle. You can do this during your tea and lunch breaks to release tension in your leg and back muscles.

Once in a while, visit a masseuse for physiotherapy treatment. An expert can help adjust your back to get rid of the tension that has built-up after a week of sitting at the office.