Sitting all day behind your desk can wreck havoc on your back. You stand up and suddenly your back muscles spasm and you are in intense pain. If you hurt your back badly enough you could miss work. Here are seven tips to avoid back pain while at your office.

1. Posture

The number one reason people experience back pain is a lack of correct posture. Sitting up straight in a relaxed manner will help your back stay healthy and happy. If you slump, be aware of what you are doing and self correct accordingly. Positioning your knees at ninety degrees above your ankles should help keep your spine aligned.

2. Speakerphone

Having to tuck your phone under your chin while talking will cause your neck and upper back to hurt. Invest in a headset or use your speakerphone. This will keep your neck straight and your hands free.

3. Chair

Be very picky when it comes to your desk chair. The right chair will offer you lumbar support and keep your eyes level with your computer screen. Make sure you are comfortable and your arms are at a ninety degree angle. This will help support your upper back.

4. Arm’s length

Everything you need on your desk should be within arm’s length. If you have to reach for something you could strain your back. Even your monitor should be close enough to adjust without stretching.

5. Move around

Even if you are sitting correctly, sitting still for a long time will have an adverse affect on your back. “Get up and move around every 30 minutes or so. If you know some yoga stretches, incorporate them into your daily routine at the office. Walking around and stretching for a couple of minutes will help your back realign and stay supple,” suggests an expert from Greenville Chiropractor center.

6. Feet Planted

You should sit with your feet planted firmly on the ground. Sitting crossed legged makes it difficult to keep your shoulders and spine aligned. There is also a higher risk of varicose veins when you cross your legs for a long time. Keep your spine and legs healthy by planting your feet on the floor.

7. Shoulders squared

Make sure you round your shoulders and keep them squared. If you imagine a string in the middle of your head pulling you up into a sitting position, your shoulders should naturally fall into line. They should be resting back and down. If your shoulders or neck feel tight, roll them forwards and backwards. This will help loosen your muscles and prevent back injuries.

8. Avoid non-movement

If your back is sore but you do not have anything broken or any other traumatic injuries, it is good to move naturally. Sometimes you may want to baby your back if you are worried about hurting it, but your back is built to move. If you do not move it around, you will cause it to become less supple and sore. When you are sitting at your desk, be sure to realign your back every few minutes to keep it limber.

Back injuries are no laughing matter. From a small strain to debilitating pain, any injuries will affect your work. Be sure to follow these eight tips for a limber, healthy back. Be sure to move around and sit up straight at your desk. Make sure your chair is comfortable and supportive of your back. Do not slouch, and take you calls by speakerphone to avoid injuring your upper and lower back. If you keep your back supple and strong, you will avoid having any back related issues.