Back pain is a common problem in the modern business world where more and more workers are sitting all day while commuting and then while working in an office environment. The pain can strike in many forms, from a constant, dull ache to a sharp, shooting pain. It can also appear in the upper, middle, or lower, back with pain radiating into the limbs.
If you are suffering from chronic back pain that is related to office work, is there any natural way to find relief? We’re going to look at 5 drug-free ways to reduce back pain or even eliminate it altogether.
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Sit Smarter, Not Longer
In an effort to be productive, many of us will force ourselves to spend long hours at the desk, slumped over the keyboard, looking at computer monitors, and maybe even holding a phone between the ear and shoulder to keep both hands free. Unfortunately, sitting for an extend period of time is just about one of the worst things you can do for the structures of the back. The discs, vertebrae, muscles, and soft tissue of the back all take the brunt of the strain. Here are some ways you can counteract this spinal stress:
- Use the Right Chair. The right office chair can go a long way toward reducing the amount of strain placed on your spine while at work. You want the chair to have as many adjustment features as possible so you can set it correctly for you. Make sure the height of the chair allows for you to bend at the knees at a 90-degree angle and for your feet to rest flat on the floor. If that isn’t possible, you may also need to use a footrest. Lumbar support is also a necessity.
- Take Break at Regular Intervals. Use a timer if you have to but be sure to take breaks throughout the day. Every 20 minutes, you should look away from the monitors for at least 20 seconds. Try to focus on something that is 20 feet away. Having all the numbers be 20 is a good memory aid. Be sure that every hour you get up to either walk or stretch a little. You can have a healthcare professional recommend stretches that you will be able to perform in your office space. Grabbing a drink from the watercooler or using the restroom will give you a good break depending on how far the facilities are from your desk.
- Upgrade to a Sit-Stand Desk. More desk manufacturers now offer features that allow you to convert a normal sitting desk to a standing desk. While standing for hours on end will be tough for your feet, converting the desk back and forth a few times per day will ensure that you don’t spend the entire day with your spine locked in a stressed position.
- Evaluate Your Workspace. Get a headset or use speakerphone in order to work handsfree without twisting your spine to hold the phone between your shoulder and ear. Make sure monitors are at eye level, so you don’t spend the whole day looking down. When monitors are too low, it creates a forward head position that multiplies the strain on the neck. Speaking of forward head position, be cognizant of how often you check mobile devices. You don’t want to crane your neck to check a smartphone in your lap or on your desk dozens of times per day.
- See an Upper Cervical Chiropractor. When the top bone in the spine, the atlas, is out of alignment, changes occur in the structures of the entire spine. While these changes are intended to keep the head properly balanced, side effects can include pain where the most shifts and deviations occur. An upper cervical chiropractor can ensure that the atlas is in proper alignment, giving the rest of the spine the opportunity to return to normal functionality. This may reduce or eliminate back pain by causing the changed spine structures to go back to their optimal positions.
Natural Back Pain Relief in Spring Lake Park, MN
If you are looking for natural back pain relief in Spring Lake Park, MN, Hejny Chiropractic can help! Our focus on upper cervical care puts us in a unique position to provide real results. In fact, only about 400 practitioners of the Atlas Orthogonal method of upper cervical chiropractic care are currently in operation, so you are in luck if you close enough to give it a try. Why is this method so effective?
First of all, it is very precise and customized to meet each patient’s needs. Measurements are taken of the exact location of the atlas that are then programmed into an adjusting instrument to make sure you get the precise adjustment that you need every time. There is none of that twisting and cracking that you usually expect from a chiropractic adjustment. Since atlas adjustments performed in a gentle manner tend to hold longer, your body has the time it needs to heal, and stress on the spine can be reduced.
This method helps provide both immediate and long-term benefits for back pain sufferers. If you want to see if it is the right drug-free solution to your back issues, contact us today to schedule a consultation. You can get in touch by calling 763-230-0116, or you can submit the form on our contact page.
To schedule a complimentary consultation with Dr. Hejny, call our Spring Lake Park office at 763-230-0116. You can also click the button below.
If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.