When you think of back pain, what do you imagine? For many of us, it's a sore back or an aching spine. These are the types of pain that we typically experience due to bad posture or physical injury. However, these aren't the only reasons for back pain. The most common cause of back pain is actually sitting down all day long! That's right—sitting down all day long can cause back pain. Here are some ways to prevent back pain and stay healthy in the process.
What Causes Back Pain?
The most common cause of back pain is sitting. Sitting for long periods of time can put a lot of stress on the muscles in your back and lead to injury. That's why it's important to have a healthy workstation set up at home or the office. A few key things to make sure you have are an ergonomic chair, good lighting, and a desk that is the right height for you.
Your posture can also contribute to back pain. It's important to sit up straight while you're seated at your desk or working on something else. In general, it is better to stand than sit when possible because it will take pressure off of your spine. Other ways to prevent back pain might be adjusting how you sleep or what position you sleep in.
Injuries are another reason someone might experience back pain. If you've recently had a fall or other type of injury, it may be wise to speak with your Bendigo Chiropractor about any steps you should take following the accident. Finally, some people experience chronic pain as well as acute pain due to their occupation, which could include being a chef or even working with computers all day long!
Is Your Workstation Giving You Back Pain?
Your workstation can have a huge effect on your back and whether or not you experience back pain. If you're sitting down all day long, your muscles are being used in the wrong way to support your spine. This can lead to muscle strain and compression in the lower back.
Fortunately, there are some things you can do to prevent this from happening! To start, make sure that your chair is at the right height and that it offers good back support. You should also try to take regular breaks throughout the day to stand up and move around. Lastly, if possible, try using an ergonomic desk setup with an upright chair that has armrests for optimal comfort.
Another big factor in preventing back pain is how often you sit down each day. According to experts, sitting less than three hours per day is ideal. Sitting for more than three hours per day increases your risk of experiencing lower-back pain within a year by as much as 80%. So go ahead and stand up every so often throughout the day! The more variety of movements you give your muscles throughout the day, the more likely they'll be able to stay healthy and relaxed even after sitting for long periods of time.
5 Ways to Prevent Back Pain and Stay Healthy
1. Stand Up: Yes, that's right, stand up. Standing up can help you avoid back pain by giving your spine a break from sitting for too long. When you get up, walk around and do some stretches for your back.
2. Take Breaks: When you're in the office, it may seem like all work and no play. However, taking breaks is essential to maintaining healthy posture and avoiding injury. Taking a 15 minute break every hour can help relieve fatigue and keep you alert while decreasing the risk of injury due to poor posture.
3. Wear Supportive Clothing: Just because summer is over doesn't mean it's time to take off those supportive shoes or clothes! This is an important step in preventing back pain because it may also contribute to bad posture which will lead to more pain.
4. Exercise: Exercise may seem like the last thing that someone with back pain wants to do but it is actually one of the best ways to prevent it! Exercising regularly reduces tension on the spine and keeps the layers of muscles in good shape which will reduce the risk of injury when doing daily tasks such as sitting or lifting things up high.
5. Get Good Posture: Sitting with good posture will put your spine in its natural alignment which will both make you feel better and reduce the likelihood that you'll experience back pain due to poor body alignment! Try these tips out for yourself today and start feeling better tomorrow."
Get a standing desk
Standing desks are becoming more and more popular, so there are a lot of options to choose from. Consider getting a standing desk for your office if you want to prevent back pain. This is especially useful for those who work in an office environment. If you're constantly sitting down all day, this could cause back pain or other physical health issues as well. Standing desks can help with these problems and allow you to be healthier while also preventing back pain.
Sit up straight
One of the best ways to prevent back pain is to sit up straight. Just make sure you're sitting with a 90-degree angle at your spine, meaning your body should be at a right angle to the floor. This will help avoid slouching and reduce pressure on your spine.
If you find it difficult to keep sitting up straight, place a book on your stomach and gently push it towards the ceiling until you feel tension on your back. This will help remind you to sit up straight.
Conclusion
Sitting at a desk all day is a common cause of back pain. The key to preventing back pain is to keep your neck and back in alignment, which can be achieved with correct posture. A standing desk is a great way to give your back a break from sitting all day. Adjusting the height of your desk to be eye-level can also be helpful to keep your spine aligned. Other helpful tips include taking frequent breaks from sitting and getting up to stretch every couple of hours, using a supportive chair with good lumbar support, getting an ergonomic chair and using a supportive pillow.
