Medical Advice from a Back Pain Doc near Me in West Orange

Set up your workstation right

If you are working in an office, you probably have a desk and a chair assigned to you. Most of these modern desks are built at the same height, which means they can be too high or too low for many people. The ideal height for a desk is 28.5 inches. However, because some individuals are taller than others, the correct height is believed to be between 25 and 30 inches.

If the desk is too tall for you, a higher chair and some additional support under your feet if they don’t stay flat on the ground may help. Make sure you adjust your chair so that it offers both lumbar and shoulder support, to help your back relax.

If you work from home, don’t set up your workstation in the bedroom, or more precisely on the bed. This position makes your neck lean forward, which can lead to pain and discomfort. If you don’t have a desk, the kitchen table can be a temporary solution, but make sure you at least get a comfortable chair, to avoid slouching.

Learn about ergonomics

Ergonomics may seem like a dull topic, but it is actually a science we need to be thankful for, as it studies the way people interact with their work setting. In many instances, people believe it’s their office furniture that is causing them back problems when the real issue is that they don’t use it right and don’t take ergonomics into consideration.

Laptops are one of the biggest enemies of the spine, as they require you to sit in an unnatural position, with your shoulders slouched and your neck forward, to be able to type and keep an eye on the screen simultaneously. If you happen to work on a laptop, consider plugging in an external monitor, which can be adjusted at the proper height. Ideally, when working at a computer, the distance between the monitor and your eyes should be about 18 inches and your elbows positioned at a 90-degree angle. By making these small changes, you can strengthen your back and improve your posture.

Alternate between sitting and standing

In the healthcare industry, there is still disagreement about whether it is preferable to work sitting or standing, with benefits and drawbacks to either. Some research suggests that standing workstations are better than sitting desks, while others demonstrate that sitting in the proper position is far more helpful.

However, most back doctors believe that being able to shift from sitting to standing while working is beneficial to musculoskeletal health. As a result, many office workers are now requesting adjustable workstations so that they could alternate between sitting and standing when they feel the need to.

If you don’t want to spend your money on an adjustable workstation, consider putting your present desk on lifters when sitting gets too painful. Another alternative is to raise only your display so that you may work and stand at the same time.

Regardless if you choose to work while standing or while seated, you should always make sure you watch your posture. Your ears, shoulders, and hips should be parallel, to preserve the natural curvature of the spine. If you fear you may be slouching throughout the day, set a reminder to adjust your posture every once in a while.

Do regular exercises

We all know how easy it is to stay pinned to your desk for multiple hours at a time, and that is not healthy for your back at all. Similarly, if you are working from home, you may also be tempted to switch from sitting at the desk to sitting on the couch, which is not good for your back either.

What can help reduce pain and discomfort is regular exercise, which comes with a series of health benefits that are not limited to your back. Working out helps your heart stay healthy, strengthens the muscles so that they provide more support to the spine, avoid overuse injuries, and improve lung capacity.

If back pain starts growing in intensity and makes it difficult for you to sit all day, it’s time you schedule an appointment with a back pain doc near you in West Orange. Dr George Hanna was trained at Harvard Medical School and has some of the best back specialists in West Orange working at his pain centre, ready to assist you in finding the best-suited minimally invasive treatment options out there. And, because we know costs can sometimes be an issue, we accept a variety of medical insurances, including Medicare. Call our West Orange, NJ Pain Center today or any of our conveniently-placed New Jersey and New York clinics!