Desk work may be the real reason you are experiencing chronic back pain. Sitting for eight hours a day at the computer is typically alternated with sitting at a restaurant for lunch and then sitting down for more meetings. The end result of so much sitting is unmanageable discomfort that can significantly interfere with your quality of life. In this blog, Dr. Joshua S. Rovner, a trusted New Jersey-based spine surgeon, explores the link between desk jobs and back pain, helping patients to better identify the root causes of chronic soreness and how to combat them.
Exploring the Connection Between Desk Jobs and Back Pain
Office workers who consistently sit all day long can develop a range of issues with their backs, with varying levels of discomfort present. The following are some of the most common issues that arise:
- Spinal compression – Endless hours spent sitting at a desk job can traumatize the lower spine and surrounding muscles, resulting in acute lumbar stiffness.
- Extending slouching – When you have poor posture and slouch at work, it can enhance back pain and lead to sore muscles.
- Not moving enough – Lack of sufficient movement during the day while sitting down can cause stiffness in the hip flexors and weakness in the glutes.
- Poor ergonomics – Making matters worse, having a chair, desk, or computer with bad ergonomic design can disrupt your posture, interfere with the back’s curvature, and cause unwanted muscle tension.
Indicators Your Desk Job Is the Culprit When It Comes to Back Pain
If you consistently experience pain and discomfort in your back during the work week, it may indicate that your desk job is to blame. Below are some common signs that your sedentary lifestyle may be the root cause of chronic back soreness:
- Ongoing stiffness – Spending too many hours sitting at a desk is a recipe for straining the spine and experiencing stiffness, pain, and discomfort in the back.
- Pain in the legs and hips – If you have pain that extends to the legs or hips, it is a telltale sign that your desk job may be exasperating your lower back issues.
- Pain that is relieved by moving around – If you feel better from back pain when standing up and taking light walks, it may be a sure sign that your desk job is causing problems in the spine.
How to Prevent Back Pain Caused by a Desk Job
The first step is to become aware of your habits, your symptoms, and your ergonomic setup. Next, you can follow these tips to start providing relief from chronic back pain caused by a desk job:
- Reconfigure your desk, chair, and computer – While you might be able to endure an uncomfortable setup at your job temporarily, over time, this can lead to profound problems in the back and spine. Make sure your desk, chair, and computer are all set up with good ergonomics, posture, and lumbar support in mind. Consult with a professional if necessary to optimize your workplace environment for a more comfortable and tension-free experience.
- Take frequent breaks to move around – Incorporating stretching and gentle walks into your workday can be invaluable in the fight against chronic back pain and stiffness. Encourage muscle movement by doing simple shoulder rolls, hip twists, bends, walks, and stretches at least once every hour or so.
- Engage in strength training to support your lower back – Don’t skip exercise and workouts, as these activities may be critical when it comes to preventing pain and discomfort in the spine and back. Do exercises to strengthen your core, which will benefit your spine and lower torso, reducing pain and tension.
- See a spine doctor for relief – If you are experiencing chronic back pain due to your desk job, working with a professional can provide much-needed relief. Dr. Rovner and his team at Progressive Spine & Orthopaedics in NJ provide in-depth consultations and customized solutions to help you regain your comfort and quality of life.
What Is the Takeaway?
While working at a desk job is non-negotiable for many individuals, it doesn’t need to result in chronic back pain or compromise your spinal health. With the right tools and knowledge, you can begin to take steps that will lead to increased comfort and well-being. Incorporating simple movements into your daily routine, investing in strength training, optimizing the ergonomic setup of your desk, chair, and computer, and working with a spine doctor are just a few ways you can begin to fight back against the stiffness and soreness that results from a desk job.
Want to Learn More About Back Pain Relief and Better Spine Health? Contact Progressive Spine & Orthopaedics in NJ Today for Help!
Dr. Rovner leads a team of dedicated professionals at Progressive Spine & Orthopaedics whose top priority is to improve your comfort, well-being, and peace of mind. We provide a range of transformative, personalized solutions that get to the root of your pain and offer you ongoing relief from symptoms. If you suspect your back and spine are being negatively impacted by your desk job, reach out today to book a private consultation at our state-of-the-art facility in New Jersey.