Back problems from sitting

Our bodies are built to stand and move throughout the day.  When you stand upright, you put the discs in your lower back into proper aligment naturally.  sitting, on the other hand, forces the vertebrae to compress down onto each other and withstand more force,  Increasing the risk of chronic lower back pain.  The muscles that hold these discs in place can atrophy when not used and this leaves the nerves between the discs in a vulnerable position.


You may start the day sitting with perfect posture but as your day goes on your posture likely shifts forward as you are working at your desk which is a recipe for disaster.  when you begin to slouch and curve your spine as you put your head forward your head weight increases and starts to strain the neck and upper back muscles.

There are some simple things you can do to improve your work environment and prevent back pain and back problems from sitting at your job.


Changes positions 

Studies show the lumbar disc issues could be mitigated by simply changing position every 30 minutes.  Stand up while you are making a phone call or talking to a colleague.  Head to the kitchen for a new cup of water and stretch.  Take a walk around the office for a few minutes.  Do anything you can to adjust your position and move your body.  Set an alarm on your phone to vibrate every 30 minutes to remind you to stand up, walk around, stretch.

Observe your posture

Are you sitting slumped forward in your chair?  Are your arms parallel to the ground when typing or are you reaching for your keyboard?  Is your head protruding forward beyongd its normal position resting atop your spine?  If your posture is incorrect, you increase your risk of lower back and neck pain.  You can not begin to correct these posture issues until you become aware of them so start paying attention to how you are sitting so you can correct it make your workspace it set up correctly.  Have someone else look at you when you are work and take a picture bring it to the office and we will be happy to help you correct your positioning.

Make changes to your workspace

Adjust the height of your chair so that it is at a height where you can sit with your shoulders relaxed and pulled back.  You want to sit with your forearms parallel to the ground or lower meaning you should not need to shrug your shoulders or reach up to use your keyboard.  You do not need a fullon standing desk to have an ergonomically correct workspace.  

If you are working from a laptop you are likly sitting in a position where you are leaning forward.  You can fix this this by propping your laptop up on a stand or even a few books.  Try picking up an external keyboard for your laptop so that you can have your display higher without having to reach up to your keyboard.


There are stretching exercises that can be done at your desk to help improve your posture.  The areas of most concern are the hip/low back and upper back and neck.  Ask Dr. Allam what you should be doing to treat your posture problems.

Regular Chiropractic Adjustments

Sitting for prolonged period of time can cause a host of problems all the symptoms can be reduced with a chiropractic adjustment.


sinus pressure

tight muscles

tingling in the arms or legs



loss of range of motion

If you have these or other symptoms more than once a week a adjustment can help.  If you fell different as the day goes on and symptoms have continued for more than a week an adjustment can help.







Troy Allam

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