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How to Relieve Back Pain at the Office

Sitting for eight or more hours a day at work will likely lead to back pain. But what else can you do if you can’t help it? Try the following:

Improve your posture
If you’ve little choice but to be sitting for extended periods, there are several ways you can improve your ergonomics:

  • Sit with a straight spine instead of slouching
  • Keep your elbows at 90 degrees to help avoid nerve compression.
  • Keep your arms close to your sides
  • Keep your feet flat on the floor
  • Relax your shoulders

Remember to take regular breaks to avoid muscle fatigue. Source: Home.BT

Create an ergonomic office set-up
It does require a small investment of time to personalize the workspace, home, and car, but the payoff will be well worth it. Undue strain will be placed on the structures of the spine unless the office chair, desk, keyboard, and computer screen, etc. are correctly positioned.

It’s much easier and less time consuming to correct everyday ergonomics and minimize back or neck pain than to add doctor visits and corrective therapies for debilitating pain conditions. Source: Spine-Health

Strengthen your core
To help your body cope with sitting, do core exercises like Pilates to strengthen your core muscles. Core exercises can train your muscles to work more efficiently, countering the negative effects of sitting. Aside from doing back specific exercises, simply getting regular aerobic exercise will help ward off back pain. Source: FoxNews

Don’t cross your legs
Sitting cross-legged makes it difficult to keep your spine straight and shoulders squared, and you risk overstretching the muscles around the pelvis, upping your risk of varicose veins by interrupting blood flow. So uncross and relax. Source: Health

We can help with your back pain.  Book an appointment today!


Dr. Brian Floyd
3721 Delbrook Ave #119, North Vancouver, BC V7N 3Z4
(604) 987-7100

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