Sitting for long hours is one of the most common causes of low back pain in the workplace. Remaining in one position places strain on the muscles and joints, which can lead to stiffness and discomfort over time (Lis et al., 2007). Without making adjustments to your daily routine, the problem often worsens and may interfere with focus and productivity (Andersen et al., 2011). At Delmarva Chiropractic P.C. in Salisbury, MD, our chiropractor helps patients address the challenges that come with sedentary jobs.

Improve Your Workstation Setup

An ergonomically designed workspace is essential for reducing unnecessary strain on the back (Robertson et al., 2013). Adjust your chair so your feet are flat on the ground and your knees remain level with your hips. Keep your computer monitor at eye level to avoid leaning forward and stressing the spine (Villanueva et al., 2008). Small changes to your desk setup can make a significant difference in preventing pain throughout the workday.

Take Movement Breaks Throughout The Day

Remaining seated for hours can place continuous pressure on the lower back (Waongenngarm et al., 2018). To avoid this, stand up and stretch every 30 to 60 minutes, or walk for a few minutes to restore circulation (Shrestha et al., 2018). Simple stretches that target the hamstrings, hips, and lower back can provide relief and help maintain flexibility (Brosseau et al., 2012). These breaks are not just beneficial for the back but for overall energy levels as well (Pronk et al., 2012).

The Role Of Chiropractic Care

Chiropractic care offers effective solutions for people dealing with recurring discomfort from long hours of sitting. Regular chiropractic adjustments help improve spinal alignment, relieve muscle tension, and support long-term posture health (Goertz et al., 2018). Our chiropractor also provides guidance on exercises and lifestyle habits that complement lower back pain treatment (Paige et al., 2017). For those searching for a chiropractor near you, our clinic provides care that focuses on reducing pain and improving daily function.

Take The Next Step Toward Relief

Low back pain should not be an unavoidable part of your workday. At Delmarva Chiropractic P.C., our chiropractor offers comprehensive chiropractic services and lower back pain treatment to patients in Salisbury, MD. Call Delmarva Chiropractic P.C. today to schedule your appointment and start building healthier habits for your back and overall well-being.

References

Andersen, J. H., Haahr, J. P., et al. (2011). Physical and psychosocial risk factors for musculoskeletal disorders in computer users. Occupational and Environmental Medicine, 68(5), 327–333.

Brosseau, L., Wells, G. A., et al. (2012). Ottawa Panel evidence-based clinical practice guidelines on therapeutic exercises and stretching for the management of low back pain. Physical Therapy, 92(10), 1467–1481.

Goertz, C. M., Long, C. R., et al. (2018). Effect of usual medical care plus chiropractic care vs usual medical care alone on pain and disability among US service members with low back pain. JAMA Network Open, 1(1), e180105.

Lis, A. M., Black, K. M., et al. (2007). Association between sitting and occupational LBP. European Spine Journal, 16(2), 283–298.

Paige, N. M., Miake-Lye, I. M., et al. (2017). Association of spinal manipulative therapy with clinical benefit and harm for acute low back pain: Systematic review and meta-analysis. JAMA, 317(14), 1451–1460.

Pronk, N. P., Katz, A. S., et al. (2012). Reducing occupational sitting time and improving worker health: The Take-a-Stand Project. Preventing Chronic Disease, 9, E154.

Robertson, M. M., Ciriello, V. M., et al. (2013). Office ergonomics training and a sit-stand workstation: Effects on musculoskeletal and visual symptoms and performance. Human Factors, 55(2), 317–328.

Shrestha, N., Kukkonen-Harjula, K. T., et al. (2018). Workplace interventions for reducing sitting at work.   Cochrane Database of Systematic Reviews, 6, CD010912.

Villanueva, M. B. G., Jonai, H., et al. (2008). Sitting posture and visual and muscular fatigue in VDT operators. Journal of Human Ergology, 27(1–2), 30–36.

Waongenngarm, P., Rajaratnam, B. S., et al. (2018). Perceived body discomfort and trunk muscle activity in prolonged sitting in office workers. International Journal of Environmental Research and Public Health, 16(2), 220.