Hunching over a desk is a leading reason why people end up with crippling back pain at some point in their lives. But a few simple changes in the way you work can make your pain go away.
1-Keep your head up;
Focus on aligning your head and neck right above your shoulders; avoid straining forward.
2-Be choosy with your chair:
Pick one that allows your lower back to rest against a lumbar support. Then tilt the back of the chair so itâs very slightly reclined.
3-Plant your feet:
Keep them flat on the floor and shoulder-width apart to quiet tension in your knees and ankles.
Getting up at least once an hourâ just do some shoulder rollsâreduces pressure on spinal disks and boosts circulation.
5-Sleep the Right Way
The amount of rest you get is important, and so is the position you get it in. Sleeping in a bad position or on a mattress without support can cause back pain.
Back sleepers should put pillows under their knees.
Side sleepers should place pillows between their knees to keep their spine in a neutral position.
Stomach sleeping causes the neck and head to twist and can put undue stress on the back.
6--Strengthen Your Core
Most people with chronic back pain would benefit from stronger abdominal muscles. If the abdominals are weak, other areas must pick up the slack. When we strengthen the abdominals, it often reduces the strain on the lower back.
If your back pain is severe can come to my clinic for further treatment and exercises.
Suggestions offered by doctors on Lybrate are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by Lybrate is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.
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