Worldwide, back pain is the single leading cause of disability, preventing many people from engaging in work as well as other everyday activities. According to statistics, back pain is the third most common reason for visits to the doctor’s office.
Although, back pain could sometimes pop up due to another underlying condition, yet often it is the result of poor lifestyle and habits. Most common such causes include inactivity, prolonged sitting, poor posture, obesity and high junk food consumption.
Office jobs bring with them immobility. People are tied to their desk for long hours. Further, slouching can create or worsen an existing back pain. Here are some changes that you can make into your daily routine if possible:
Get an Adjustable Work Desk
The idea behind this is to avoid sitting for long periods. Adjustable desks can be adjusted in height so that you can switch between stand and sit positions easily. These desks are becoming increasingly popular nowadays.
[amazon_auto_links id=”529″]I have been struggling with back pain for a few years now. And I recently bought an adjustable desk. I have thanked myself many times after this. Now I stand and work for most part of the day and sit when I start to feel tired. There are days when I feel a bit low on energy and I tend to feel comfortable sitting more. It is really following what your body demands in the end.
Improve your Posture
While you are sitting or standing you must maintain healthy posture. Slouching can lead to more health problems in future apart from just the back pain. Headaches, shoulder and neck pain, poor blood circulation are only a few of the long list of side effects. Slouching can further affect your mood, energy and induce negativity.
Try this simple exercise often and it will gradually improve your posture over time. Raise your shoulders, move them back and bring them down. You will immediately notice that while doing so you body will draw in more air. Hold onto this position for a few minutes and you will boost your energy levels.
Take a short walk every hour
In fact it is recommended that you stand every half an hour. However, it is totally understandable that it is hard in the office environment. First of all you need a purpose to move out of your desk area. It is not that hard to find a purpose though. You might want to bring some water, make some tea, go to washroom etc. Stand and walk to your colleague’s desk if you want to have a quick conversation, don’t just slide you chair towards him.
You can definitely stand up every half an hour for a few seconds and have a quick stretch. Or whenever you see an opportunity to stand, go for it!
Reduce Coffee Consumption
If yo are into drinking coffee more than a cup in a day then you need to seriously make this change. We all have enjoyed that cup of coffee in times when critical work focus is in demand. Sure, it seems as if coffee just releases a bomb of energy within us. However while we may experience this sudden boost in energy, it comes at a cost.
Caffeine has shown to increase the amount of stress hormones in the body. This increases inflammation in the body. Inflammation is the main cause of back pain.
Now, it is also known that sudden caffeine withdrawal has side effects on the body. The energy levels deteriorate and the pain seem to get increasingly worse. However these symptoms fade away within a week or two and the benefits start to dig in. I would not recommend completely giving away coffee but gradually reduce the intake. Also substituting it with tea can be a good idea.
Healthy diet
It is now well known that food that we eat can have significant effects in out body. Therefore, we must try to follow healthy eating habits. Certain foods have been linked to decreasing inflammation in the body.
Deeply colored fruits and vegetables such as carrots, beets, sweet potatoes, cherries, berries, grapes and red wine, pomegranate, and watermelon etc. are all helpful in killing inflammation. Herbs and spices such as ginger, garlic, turmeric and cinnamon also cut inflammation. Green tea and other herbal teas also carry anti-oxidants that kill the free radical inside our body responsible for various health problems including pain due to inflammation.
And as always recommended, avoid junk food at all costs. It depletes energy in the body and can lead to bad posture.
What you eat literally becomes you. you have a choice in what you’re made of.
