People who sit for long periods of time have a greater risk of developing back pain and even more serious issues like a lumbar disc herniation. When we spend time sitting at a desk, craning our neck toward the computer or tilting our head to cradle a phone while typing, muscles tighten up and pull the upper lumbar spine forward, resulting in uneven distribution of upper-body weight along the arch of the spine.
When we move, soft discs between vertebrae expand and contract like sponges, soaking up fresh blood and nutrients. But when we sit for a long time, discs are squashed unevenly. Collagen hardens around tendons and ligaments, which makes our spine inflexible.
All of these can contribute to poor biomechanics, which often leads to chronic neck and back pain. Here are two important tips to help alleviate or prevent back pain:
• Be sure to work at an ergonomically correct workstation, both at the office and at home. Ask your supervisor about the options for an ergonomically correct station at your workplace, and follow the same advice for your home office.
• Break up long periods in front of the computer with stretching exercises. If you practice good posture, you will maintain the natural curves of your back and help keep it strong. Start by simply standing up every 30 to 45 minutes and walking the length of your office or hallway.
