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Spending hours a day sitting in the same position can make back pain inevitable. Unfortunately, this suffering can affect your work ethic and have long-lasting effects. It is important to examine your work habits and see how you can better your environment in order to prevent back pain.

Here are five effective tips to avoid back pain caused by your work environment:


  • Take Breaks – Once an hour you should stand and stretch for a couple of minutes. Stretches such as gently arching backward or reaching for your toes will prevent and release pressure built-up in your spinal discs and joints.


  • Pay Attention To Posture – Try to avoid slouching. Roll your shoulders back, push your chest out, and keep your head above the rest of your body in order to sit up straight.


  • Reposition Your Legs – Make sure that your feet are resting flat on the floor, shoulder-width apart and that your thighs are parallel to the floor. It is important that your knees are at a 90-degree angle and that you do not cross your legs in order to keep your spine upright.


  • Evaluate Your Desk Setup – You want to make sure that the top of your computer screen is leveled with your eyes and that your mouse is positioned next to your keyboard. This will prevent overextension.


  • Consider Your Chair Choice – If possible choose a chair that supports your spinal curves and allows you to sit back slightly reclined. A chair with wheels or adding a pillow/cushion to your existing chair will give you the least amount of back pain.

If you are experiencing pain in your back, neck, or shoulders while you are in the workplace or after a day at work, our team is more than willing to help you. At Massapequa Pain Management and Rehabilitation, we offer services such as chiropractic, physical therapy, pain management, rehabilitation and more. Your well-being is important to us so we are eager to work with you to achieve a healthy lifestyle. For more information feel free to contact us.