We get this question often: How do I reduce pain at work? Most people spend their workday sitting at their desk all day. Unfortunately, this sedentary lifestyle is not good for the back. This is why a whopping 85% of working Canadians can expect some form of back pain during their lifetime.

Even worse, once the pain starts, it can make it difficult to concentrate on the task at hand.

The good news is that by learning to listen to your body and by paying attention to you your posture, you can easily prevent back pain, and many more serious elements, from developing down the line.

Here are five smart ways to maintain a good posture and reduce pain at work.

1. Don’t Let Your Head Fall Forward

Working at a computer all day, and the forward-head posture this kind of job tends to lead to, is one of the leading causes of back pain in our society.

To prevent this from happening to you, always focus on keeping your head and neck aligned directly over your shoulders, and try to have your chin ever so slightly tucked.

It can also be a good idea to elevate your laptop using books or a laptop stand so you don’t have to crane your neck forward to see the screen.

2. Pick the Right Kind of Chair

If you work sitting down all day, it would be worthwhile to invest in a high-quality chair that allows for proper lumbar support.

Even if you work in an office environment where chairs are provided, consider bringing in your own chair. The comfort you gain will be worth it.

3. Move Around Often

The human body was not designed to sit still all day, and as such, the longer you stay the in one position, the sorer your back will feel.

Make it a rule to stand up and walk around every 20 minutes. To achieve this, you can easily set a reminder on your computer or your phone. Also, periodically stretch your arms and back while working.

Standing desks are also a good option. But keep in mind, standing all day can also contribute to discomfort. The goal is to switch between standing and sitting throughout the day to make your postures as dynamic as possible.

4. Plant Your Feet

Plant your feet on the floor directly under your knees, shoulder-width apart.

Crossing your legs will force one side of your back to work harder than the other, and the uneven muscle position will cause back pain down the line.

5. Breathe Properly

One of the easiest ways to support your spine is to be conscious of how you are breathing. By breathing from the core you give your back the extra support it needs to sit for long hours.

Every time you inhale, think about drawing your navel toward your spine and be sure to always take full, deep breaths, especially when working under pressure.

At Back in Balance, we pride ourselves on being considered Toronto’s best chiropractic clinic by many of our faithful clients. We offer an innovative, holistic approach to back care which includes an emphasis on pain prevention and a unique integration of different types of therapies. Ask us how to reduce pain at work!

Whether you are looking for chiropractic care, acupuncture or massage, we have everything you need to keep your back healthy and pain-free.

If you are suffering from work-related back pain, don’t hesitate to reach out and find out what we can do for you.