In modern office settings, most of us spend countless hours seated at our desks, focused on tasks, emails, and meetings. Yet, amid the hustle of daily work life, many people are unaware that they are unwittingly causing damage to their health just by sitting. Research shows that poor posture is one of the leading causes of back pain, particularly for office workers who spend prolonged periods in front of a computer.
Sitting for extended hours, especially with poor posture, puts a strain on your spinal column that is not needed. The lower back (lumbar spine) has a natural curve to it which is designed to absorb shock and keep the body extended. Yet when you slouch or hunch, this curve is squished and that pressure gets transferred to your tailbone which over time will cause strain on the spinal discs and muscles. The result is that over time you develop chronic lower back pain — which plagues millions of people around the world
What’s worse is that back pain often starts gradually. It starts as discomfort after sitting for too long and can evolve into chronic pain to the extent that you are not able to work or exercise, even go around your day-to-day activities. The longer you sit with this unhealthy posture, the more damage it causes to your spine, leading to long-term health issues.
Fortunately, many of these issues can be prevented or solved by adjusting your sitting posture. The key is to maintain a neutral spine—a position where the spine’s natural curves are supported, therefore maintaining spinal alignment. Here are some quick tips for maintaining good posture at your desk:
- Feet flat on the floor: Keep your feet flat on the ground (or on a footrest) with your knees at a right angle. Avoid crossing your legs.
- Sit back in the chair: Use the backrest to support your lower back, ensuring your spine is straight.
- Adjust your monitor: The top of your screen should be at or just below eye level to prevent neck strain.
- Take breaks: Stand up and move around every 30 minutes to relieve pressure on your spine.
Back pain can creep up when you least expect it, but it is never too late to take action. One of the easiest ways to avoid developing low back pain is through good posture.
Call now to book your free consultation on low back pain at Nairobi Adventist Hospital, an offer that only runs till the end of this month.