Severe back and neck pain are becoming prevalent in many people. It’s most common in people who spend extended periods of time sitting and working at a desk. Prolonged sitting for over two hours can negatively impact the body. To make sure that you don’t experience worse effects in your old age, you must start paying attention to your health today. Let’s learn what techniques you can employ to reduce back and neck pain. While desk jobs can be exhausting, you must always prioritize your wellbeing.  

Taking breaks

Typically, desk jobs require sitting for 8 to 12 hours. This can lead to muscle stiffness and can adversely affect your body. To address this issue, it is essential to incorporate daily exercise into your routine. Take frequent breaks throughout the day without compromising with your work and health. After every hour, stand up and walk around for 5 minutes. Engage in activities like jumping, skipping rope, and jogging in early mornings or evenings. 

Sitting posture

Improper sitting posture is another reason for neck and back pain. Avoid leaning forward while sitting and maintain a straight back to ensure correct body posture. This will help you reduce back and neck discomfort while promoting overall spinal health. 

Comfortable chairs

Make sure that your work chair is comfortable enough. If your chair lacks comfort, consider using a cushion or backrest. The backrests are easily available in markets and provide support to the lower back. You can find relief from back pain by following this tip.

Stretching

While taking a walk every hour is highly recommended but if that seems impossible, you can also try doing some stretching exercises while sitting in your chair. Engage in shoulder stretches and rotate your neck clockwise and anticlockwise for some movement. This will help in reducing stiffness. 

Standing desks

If your office space allows, then consider working in standing mode. Many companies provide standing desks or similar working areas to offer a break from prolonged sitting. However, if standing desks are not available, make sure to take a break from sitting periodically throughout the day to reduce discomfort.