The average American spends 12 hours a day sitting down, with most of those sedentary hours being spent at work.1 Sitting for extended periods is linked to many health complications, including a higher risk of illnesses like diabetes and heart disease – even in people who exercise. All that sitting may be causing your back and neck pain. Unfortunately, most of us cannot avoid working at a desk, but there are ways to ease pain at the office.

1. The average American spends 12 hours a day sitting down, with most of
those sedentary hours being spent at work.1
Sitting for extended periods is linked to many
health complications, including a higher risk of illnesses like diabetes and heart disease –
even in people who exercise.2
All that sitting may be causing your back and neck pain. Unfortunately, most of us cannot
avoid working at a desk, but there are ways to ease pain at the office.
1
https://www.juststand.org/the-facts/
2
https://www.nbcnews.com/health/heart-health/sitting-really-can-kill-you-heart-experts-say-n631426?icid=related
FIVE WAYS
to Reduce Neck and Back Pain at Work

2. RETHINK
Your Desk Setup
Standing at work can go a long way toward
combatting neck and back pain. Studies have
shown a 54 percent reduction in aches in workers
who switched to a standing desk.3
There are devices
that can transform your current desk into a sit-stand
version, allowing you to stand for part of the day
and sit down when you need a break.
3
https://www.cdc.gov/pcd/issues/2012/11_0323.htm

3. CHANGE Your Chair
If you would like to sit at work, consider
swapping out your chair for one that is more
ergonomically correct. Kneeling chairs are set at an
angle that forces you to sit up straight, preventing
slouching or leaning forward, which can cause
back pain.4
4
https://www.entrepreneur.com/article/228642

4. Use Your Computer
to Answer Emails
Looking down at your phone or tablet too often can
cause a painful condition known as “text neck.”5
While you are at work, avoid using your phone to
answer emails or check social media and do those
tasks on your computer to limit neck strain.
5
https://www.spine-health.com/blog/modern-spine-ailment-text-neck

5. GET UP and Move
Getting up from your desk and walking every 45
minutes to an hour can help you avoid muscle
strain. This changes the stress placed on particular
muscle groups and increases blood flow to the
areas that need it.6
6
https://www.entrepreneur.com/article/228642

6. STRETCH OUT
Simple stretches can help alleviate stiffness and
pain that is attributable to inactivity. Bending down
to touch your toes stretches your hamstrings, which
lessens the stress on your lower back. Moving your
head from side to side and up and down can help
ease neck pain.

7. Small changes to your daily routine can go a long way toward reducing pain, but if
you are not experiencing relief, you need to seek medical attention. The doctors at Spine
Works Institute will work with you to determine the best treatment plan for your symptoms
and help you live pain-free again.
CALL US AT 817.616.0700 TODAY TO SCHEDULE
YOUR APPOINTMENT.
Comprehensive Spine Treatments in Dallas-Fort Worth