Archive:
- 2019
- June (12)
- How to Get Sciatica Pain Relief Through Exercise
- 6 Strategies to Baby Your Back
- Best Laptop Setups
- Before you take the open road this summer, learn how to protect your back
- What’s causing my stiff, sore back?
- This may be the reason your upper back or shoulder blade hurts
- 6 things you should know about getting a good night’s sleep.
- It’s Men’s Health Week. Here’s a helpful guide for guys with spine pain.
- Try these 3 beginner stretches to ease your sciatica pain.
- Traveling this summer? Keep these 3 tips in mind.
- Here’s how to know if your lower back pain is serious.
- Did you know there are different types of pain that can affect your back?
- May (6)
- Here’s how to keep your back healthy and happy next time you golf.
- These 9 tips for soothing neck pain may surprise you.
- Don’t let these summer activities aggravate your back pain.
- Too much rest could be bad for back pain. Here’s why.
- If you like to use a heating pad to soothe back pain, keep these tips in mind.
- Pull a back muscle? Follow these steps for pain relief.
- March (8)
- Do your back a favor and try this for 60 minutes every day
- The 2 neck pain symptoms you need to get treated for right away
- Here’s what you need to know about cervical osteoarthritis
- Stress may cause lower back pain
- Learn the 3 most common reasons for sciatica pain
- How to Support Someone With Chronic Pain
- 3 Ways to Improve Forward Head Posture
- Don’t do these 6 things if you have a herniated disc.
- 2018
- December (9)
- Here are 6 surefire tips for lowering your stress before bedtime.
- Do you have osteoporosis? Here’s how you can best protect your spine.
- If you have sciatica pain, these are the yoga poses to try.
- 2 Common Mistakes That Provoke Sciatica Symptoms
- 3 Simple Ways to Indulge Your Spine
- 3 Symptoms That May Indicate You Have Lumbar Degenerative Disc Disease
- Exercise is key for better back health
- Smart, simple ways to keep your neck healthy this holiday season
- Here’s how to prevent and treat a stiff neck from sitting in an airplane
- 2017
- November (9)
- How Cooler Weather Affects Chronic Pain
- Try out 3 quick tips for helping your lower back.
- Warning: these 3 everyday things are hurting your neck.
- Sciatica symptoms flaring up? Try these easy hamstring stretches
- Here’s how heating your back pain can lead to relief
- See why resting for too long is actually bad for your lower back
- Here are 2 reasons to avoid phone use in bed if you have neck pain.
- Take control of your chronic pain with mindful meditation.
- Sitting Disease is the new health epidemic. Here’s how you can beat it.
- October (9)
- Taking a long drive? Here are 3 little-known tips to relieve lower back pain on road trips.
- How much do you know about the connection between sleep and chronic pain?
- How to know if your lower back pain is serious.
- The Importance of Aerobic Exercise for Easing Lower Back Pain
- Understanding Cauda Equina Syndrome
- 4 Experiences That Basically Sum Up Living With Chronic Lower Back Pain
- Poor posture causing your back pain?
- The truth behind cracking your neck
- An inside look at bone spurs
- March (12)
- 5 Tips for Flying Back Pain Free
- 4 Myths about Back and Neck Pain
- What You Need to Know about Neck Arthritis
- How to Treat Lower Right Back Muscle Strain
- Everyday Tips for Back Pain Relief
- Signs of a Herniated Disc in the Lumbar and Cervical Spine
- Minimize your back pain by incorporating these two tips into your daily routine.
- How Soft Tissue Injuries Cause Neck Strain
- 1 Hour to Ease Your Back Ache and Boost Your Mood
- 3 Things to Consider When Deciding Whether to See a Doctor for Your Lower Back Pain
- How to Exercise with Sciatica
- What You Need to Know about Spondylosis
- January (12)
- Weight Training Effectively Relieves Back Pain
- Is Piriformis Syndrome the Same Thing as Sciatica?
- 8 Crucial Insights for Back Pain Sufferers
- Understanding Spinal Anatomy Helps You Talk to Your Doctors
- 3 Lesser-Known Causes of Lower Back Pain
- Snacks, Supplements, and Scents to Help You Sleep
- Could My Back Pain be Caused by Stress?
- 5 Ways You May Be Coping With Pain All Wrong
- Should I Use Ice or Heat for My Lower Back Pain?
- How Posture Can Aggravate a Lumbar Herniated Disc
- 3 Simple Items That Can Help Ease Your Chronic Sciatica
- Which Mattress Is Best for Lower Back Pain?
- 2016
- December (9)
- 4 resolutions for better health in 2016
- 4 tips to cope with back pain as you navigate the joy and stress of the holiday season
- 3 tips to ease your sciatica symptoms during long car and plane rides
- What’s a Slipped Disc?
- 4 Big Reasons Why Back Pain Is Hard to Diagnose
- A Guide to Spinal Anatomy and What Can Go Wrong
- Put Your Knowledge to the Test
- Treat Sore and Strained Muscles
- 7 strategies to help you manage the upcoming holiday season.
- November (15)
- 3 little-known facts about chronic pain
- how to effectively use heat therapy
- Do you use your phone in bed?
- simple stretch to help relieve sciatic pain
- 3 common habits to prevent pain and stiffness
- 3 simple suggestions
- The New Health Epidemic: Sitting Disease
- 6 Questions to Ask During Open Enrollment
- Mindful Meditation vs. Chronic Pain
- Treating your Sciatica
- Simple clues to determine cause of neck pain
- 7 natural ways to relieve chronic back pain
- 3 hamstring stretches
- Keep your spine happy and healthy
- reality of living with chronic lower back pain
- October (12)
- 3 tips for a more pleasant trip
- Chronic Pain Quiz
- 3 Simple Tips for Chronic Neck Pain Relief
- Should I Worry About My Neck Cracking?
- Sciatica Symptoms
- Is Poor Posture Causing Your Back Pain?
- The National Pain Strategy
- First Aid Remedies
- Finding the Right Mattress
- Test Your Knowledge
- Which is better for your lower back pain
- Methods to Cope with Chronic Pain
- July (12)
- Five Ways to Keep Your Spine Healthy and Happy
- 7 Sleeping Tips for Chronic Pain
- Pokémon Go and Neck Pain
- Mobilizing the Spine Joints
- Avoiding Bed Rest
- Mild Nuisance that Comes and Goes
- Chronic Pain
- Aerobic Exercise
- Lumbar Herniated Disc
- Exercise and Chiropractic Care
- Treatment for Sciatica
- Top 12 Tips for Buying a New Mattress
- May (11)
- All About Spinal Decompression Therapy
- Exercise for Better Back Health
- Calcium is Needed for Strong Bones
- Sitting at work
- Neck Pain
- Sitting in Front of a Computer
- Home Exercise Equipment
- The Spine Can Produce Pain
- A Modern Spine Ailment: Text Neck
- The 3 Worst Things You Can Do To Your Neck
- American Chiropractic History of Treatment for Back Pain and Neck Pain
- 2015
- February (11)
- Evolution Chiropractic Medicine health care
- Depression Guide
- Differential Diagnosis
- Chiropractic Therapy and Exercise
- Back Pain and Neck Pain
- Stretching Exercises Sciatica Pain Relief
- Chiropractic-treatments Whiplash
- Back Muscle Spasm
- Chiropractic Examination and Treatments
- Leg pain and numbness
- Cervicogenic Headache
- 2014
- May (54)
- Back to the basics
- Evaluation Patient
- Reactions Following a Chiropractic Adjustment
- Chiropractic Adjustment Lumbar Spine Low Back Video
- Tai Chi theory
- Treatment a Cervical Herniated Disc
- Manipulation Under Anesthesia Pain
- Treatments Low Back Pain During Pregnancy
- Video What Causes a Stiff Neck
- How are you sleeping these days?
- Ice Massage Back Pain Relief
- Sacroiliac Joint Problems
- Cold Laser Therapy
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- Muscle Strain
- Compassion
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- Axial Pain
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- Non Surgical Treatment Sacroiliac Joint Dysfunction Video
- Lumbar Spine Anatomy and Pain
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- Occipital Nerve
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- History of Chiropractic
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The best office chair is largely based on personal preference, but there are several back-friendly features you may want to look for when making your selection. Read on to learn the common traits of a comfortable and supportive office chair.
When choosing an ergonomic office chair, consider features like lumbar support, adjustable armrests and height, high backrest and headrest, and a deep seat. Read Choosing the Right Ergonomic Office Chair
Lumbar support
Your lumbar spine (lower back) naturally curves inward. Without lower back support it’s easy to round your back and flatten this curve when you sit for a prolonged period of time, which can strain the lumbar spine. An ergonomic chair should offer adjustable lumbar support. For some chairs with mesh backrests, adjustable lumbar support looks like a piece of reinforced plastic that is built onto the backrest and can be raised up or down. For padded chairs, you should be able to adjust the height of the backrest, which is designed with a supportive curve.
See Types of Lumbar Support and Ergonomic Office Chairs
Adjustable armrests
Armrests can help to support your elbows and take some weight off your shoulders, reducing neck and shoulder strain. Your elbows should rest lightly on the armrests and bend at about a 90-degree angle when using a keyboard and mouse. Look for armrests that have adjustable heights and can slide inward, so you can keep your arms close to your body.
Watch Video: 6 Tips to Improve Posture While Sitting
Adjustable height
An office chair that encourages correct posture should allow you to scoot all the way to the back of the seat with your feet flat on the floor, thighs horizontal and arms even with the height of the desk. It is thought that a seat height ranging from 16 to 21 inches off the ground is suitable for most people. An office chair that comes with a pneumatic adjustment lever can help you find the right height.
See Types of Lumbar Support and Ergonomic Office Chairs
High backrest and headrest
Look for an office chair that has a backrest that supports the natural curve of your spine. A backrest high enough for your upper back to stay flush against can help to keep you from hunching your shoulders. A headrest can also encourage you to keep your head back rather than drooping your neck forward, a position that load dozens of extra pounds of pressure on your cervical spine.
See How Poor Posture Causes Neck Pain
Deep seat
The seat should be deep enough so that you can sit with your back against the backrest while leaving 2 to 4 inches between the back of the knees and the seat of the chair. For extra customization, keep an eye out for office chairs that allow you to adjust the forward or backward tilt of the seat.
Test out a variety of office chairs before you make a purchase, and see which one offers you the most comfort and support. You may even find that you prefer an office chair solution with an alternative design.
See 5 Unusual Office Chair Solutions to Help Your Back
Learn more:
Depending on the extent of the damage, symptoms of a neck strain or sprain can range from mild discomfort to painful muscle spasms.
See Neck Strain: Causes and Remedies
A neck strain is not a serious injury; but the resulting pain can be severe. Watch: Neck Strains and Sprains Video
Our video walk-through can help you visualize how soft tissue injuries lead to neck strain:
Video highlights
There are numerous soft tissues (including muscles, tendons, and ligaments) that attach in and around your cervical spine (neck).
These muscles, tendons, and ligaments all work in tandem to support your neck and head. At the same time, they also enable movement in your neck. A neck strain or sprain occurs when one or more of these soft tissues is stretched beyond its normal range (or is injured in another way).
Watch: Cervical Spine Anatomy Video
Muscle strain examples
The trapezius muscle (pictured below in purple) is a large muscle that connects your shoulders and neck. Its function is to control the large motor movements in your neck.
When your trapezius muscle is stretched beyond its normal capacity, it can lead to pain and stiffness in your neck, shoulder blades, and shoulders.
See When Is a Stiff Neck Serious?
The image above shows tendons in your neck (pictured in purple). These bands of fibrous tissue connect your muscles to your bones. A neck strain occurs when the tendons and/or muscles in your neck are overly-stretched, torn, or otherwise injured.
Ligaments (pictured above in red) are bands of fibrous tissue that connect your spinal bones and provide stability for your neck joints.
If the ligaments in your neck are overly-stretched or torn, a neck sprain can result. This injury produces pain and inflammation similar to an ankle sprain.
Common injuries that lead to neck strain
Damage to your soft tissues often results from a sudden injury, such as whiplash injury. Whiplash can occur as a result of a car accident, in which your head is forced suddenly forward and then backward.
See Whiplash Symptoms and Associated Disorders
Neck strain can also result from poor posture over time. For example, leaning forward and/or looking down for long periods while texting or looking at a computer screen can take its toll on your neck (a phenomenon know as text neck).
See How Poor Posture Causes Neck Pain
Inflammation and muscle spasms may also occur around the injury as your muscles work to stabilize your soft tissues, and these muscle spasms can be extremely painful.
Treatment options
While it is common for soft tissue injuries to resolve after a few days, it is a good idea to seek treatment both to ease acute pain and to help prevent future flare-ups of pain.
Watch: Treatment for Neck Strain or Sprain Video
Common first-aid treatment options include:
- Pain medication (such as acetaminophen)
- Cold therapy
- Heat therapy
- Massage therapy
Additionally, after the initial flare-up of pain a program of neck stretches and strengthening exercises can help prevent future injuries.
See Neck Stretches and Neck Strengthening Exercises
Make sure to speak with your doctor before starting an exercise program, as the wrong kinds of exercises can actually make your necks strain worse.
See What to Consider Before Starting Exercises for Neck Pain
Learn more:
Using a stand-up desk for 1 hour per day may help alleviate your back pain and boost your mood.
See Lower Back Pain Symptoms, Diagnosis, and Treatment
Back pain is the most common work-related injury. But there are several ergonomic changes that can be made to prevent back pain in the workplace. Read Ergonomics of the Office and Workplace: An Overview
Sound too good to be true? Read on to learn more:
The risks associated with excessive sitting
Before we look at the possible benefits of a stand-up desk, let's talk about the risks associated with excessive sitting. Complications may include:
- Neck pain from hunching forward
- Increased risk for developing heart disease
- Tight hips and hamstrings
- Increased back pain
See The New Health Epidemic: Sitting Disease
It is important to note that good posture can help minimize some of the risks associated with excessive sitting, but it is not a cure-all.
See Good Posture Helps Reduce Back Pain
Recent evidence promotes more standing
In a 2011 study, participants experienced less upper back pain, less neck pain, and an improved mood by simply sitting 66 minutes less per day.1
See Workplace Ergonomics and Neck Pain
Participants in the study held sedentary office jobs. Researchers provided the participants with a device that allowed them to sit or stand at their desks throughout the course of the study.
See Work Ergonomics: Minimize Back Injuries
The participants were given the choice to sit or stand as much, or as little, as they pleased. On average, the group ended up sitting around 1 hour less each day—but this was enough to realize statistically significant health benefits.
Improved emotional well-being
As mentioned previously, the benefits of less sitting were not only physical. Participants reported decreased fatigue, tension, confusion, and depression—all gained by sitting 66 minutes less per day.
See Depression and Chronic Back Pain
Moreover, the following benefits were reported:
- 75% felt healthier
- 71% felt more focused
- 66% felt more productive
- 62% felt happier
- 33% felt less stressed.
Toward the end of the study, the office workers’ sit-to-stand desks were removed, and their moods and pain levels went back to baseline.
What does this mean for you?
One clear takeaway from this study is that you may benefit from the daily use of a stand-up desk. Here are some tips to help get you started:
- Height adjustable stand-up desks that are placed on top of your regular desk are available at a fraction of the cost of a full stand-up desk.
- Ensure that your monitor is placed at eye level to reduce strain on your neck.
- Place your foot up on some kind of rest so you can easily shift your body weight from one leg to the other.
- Consider purchasing an adjustable stool so you can sit, or partially sit, for periods of time.
See Ergonomics of the Office and Workplace: An Overview
As a bonus, you may only need to use a stand-up desk for 1 or 2 hours per day to reap significant health benefits.
Learn more:
Early Treatments for Lower Back Pain
Office Chair, Posture, and Driving Ergonomics
References
- Pronk NP, Katz AS, Lowry M, Payfer JR, "Reducing Occupational Sitting Time and Improving Worker Health: The Take-a-Stand Project," 2011. Prev Chronic Dis 2012;9:110323
Exercise is one of the most effective ways to reduce pain from sciatica.
https://www.spine-health.com/blog/sciatica-pain-relief-through-exercise
Here are 6 strategies to help ease your aching back—and keep the pain away.
https://www.spine-health.com/blog/6-strategies-baby-your-back