5 Tips to Help Ease Back Pain

Back pain is a very common complaint especially among those who spend a lot of their time at their desk, or for those who work from home.

Sitting for an extended period of time without standing or stretching can compress the intervertebral discs in the spine, pushing the water out of them. This causes the spinal discs to bulge, putting pressure on the spinal nerve.

Luckily, there are changes you can do to improve your situation and ease your back pain without quitting your job.

Here are our 5 ergonomic tips to help ease back pain:

1. Set up your screen at the right height
How you set up your computer screen can make a difference in your shoulders and neck. Setting it up too high or too low can contribute to pain or discomfort in those areas.

Set it up the right way by making sure the screen is at eye level. In this way, you don’t have to constantly look up or down.

2. Invest in good quality ergonomic chair
If you’re working long hours, it’s worth looking into good quality chairs with backrests. The backrest can offer support for your lower back (lumbar) area easing

3. Skip your phone when checking your emails
When you’re doing more than just checking your emails, it’s best to skip your phone or tablet and do it with your desktop instead.

We tend to slouch when we’re using our phones and tablets, so these are not the ideal devices when dealing with work emails.

4. Adjust your keyboard
How you position your keyboard can affect your posture and consequently, your back.

When adjusting your keyboard, make sure it is at a height when your elbows are bent at approximately 90 degrees and your shoulders do not slump.

5. Check how your glasses fit
If your glasses keep on tilting or if a slight tilt is needed for your glasses to work, consider seeing an eye doctor for well-fitting glasses you can use at your desk.

Find Relief at Ozark Ortho

These are just some things you can do in your work area so you can improve your neck, back, and shoulder pain.

If these 5 ergonomic tips do not help ease your back pain, our fellowship-trained, expert orthopaedic physicians at the Ozark Orthopaedics Spine Center can help.

Ozark Orthopaedics has been setting the standards for total orthopaedic care in Northwest Arkansas for more than 65 years. Our expert physicians and physical therapists treat injuries and problems of the spine, hand, wrist, elbow, shoulder, knee, hip, foot and ankle, as well as sports medicine concerns.

Call (479) 521-2752 to request an appointment.

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