Don’t sit around waiting for answer to back pain
Back pain is a common complaint, and it’s no wonder, considering how many of us spend a large portion of our work day sitting at a desk.
Eric Plasker, a health expert and chiropractor who lives in Atlanta, calls it “sitting for a living.”
People who work eight hours a day from age 25-70 spend about 15 years of their life sitting, he said. And that doesn’t include sitting outside of work for meals, watching television or other activities that involve lounging on a chair or couch.
“That is way too much time on your bottom,” he said.
To prevent damaging your spine and suffering from back pain, Plasker offers these tips:
Follow the 50-10 rule
For every 50 minutes of sitting, walk around the office for 10 minutes to get your circulation moving.
Stand up and move around
Your co-workers might make fun of you, but you’ll be the one with a healthy back. Prop your computer monitor up a few feet or tilt your laptop monitor so you can see it and type while standing up. Or pace while you’re talking on the phone.
Sit straight
Use good posture. Don’t sit unbalanced, for example, with one foot under your bottom, because it puts unhealthy pressure on the spine.
Detour after your commute
If you have a long commute to the office, give yourself a few extra minutes for a short walk before sitting again at your desk. Stretch or move in ways that allow your spine to have a wide range of motion.
Schedule a meeting on the move
Instead of transitioning from the chair at your desk to a chair in the conference room, meet with colleagues over a walk. Bring a digital recorder if you need to record the meeting. “Not sitting on your butt might even stimulate your creativity,” Plasker said. And you’ll likely feel more energized when you return to your desk.
Avoid the bike machine at the gym
“Don’t go from sitting in your car all day and sitting in your office all day to sitting at the gym,” Plasker said. Try exercise machines that stretch your spine instead, like stair climbers and ellipticals.
Be proactive
Don’t wait until your back hurts to follow some of these suggestions.