Sitting at a desk all day can really strain your back. In fact, three out of five Americans sit in an office for five days a week while working, which often leads to severe lumbar pain or other back problems. Don’t let your back become a problem at the office. Here are some tips to help support your back and avoid pain.
### Take Regular Breaks
One effective way to combat back problems is to take regular breaks to get up and stretch. Sitting for more than four hours straight can cause continuous back pain. Aim to take a break every hour—stand up, walk around for a few minutes, or do some light stretching. This helps improve circulation and allows you to reset your posture when you sit back down, so you can catch yourself if you’re not sitting correctly.
### Hit the Gym or Try Yoga
Good posture is key to preventing back pain. If your company offers free or discounted gym memberships, definitely make use of them. Regular exercise can help you develop and maintain great posture. Yoga is another excellent option; it can strengthen your core muscles, which supports better posture and reduces the risk of back issues.
### Get Lumbar Support
Proper support can make a big difference in eliminating lumbar pain. Many office chairs aren’t designed to support your back if you’re sitting all day. Investing in a lumbar support cushion or pillow is an easy and affordable way to improve your seating posture. These cushions help train your body to sit correctly. Alternatively, you might consider getting an ergonomic office chair, which is designed to follow the natural curve of your lower back and help you sit up straight.
Don’t let your office environment hurt your back any longer. Take these steps to care for your back and ensure you maintain proper posture, so you can avoid the pain that comes from sitting all day.