Invest in an Ergonomic Workstation
We want you to learn how to avoid excruciating sciatica pain while you’re at your desk job. Consider your workstation and how it makes you feel throughout the day. The golden rule of ergonomic workstation design is simple: invest in tools that give you the ability to change your posture.
You’ll need a high-quality, natural curve desk chair to give your lower back the support it needs. From there, purchase an adjustable-height desk; by changing your desk’s height, you’ll have to adapt your posture throughout the day, keeping your muscles limber and mobile.
An adjustable monitor — one that you can place at eye level — provides your head and neck relief from tension and stress, which in turn prevents sciatica nerve compression. However, all your equipment must be easy to reach; you must be able to tailor your workplace as needed throughout the day to prevent back pain.
How to Sit Properly in Your Office Desk Chair
Owning the right equipment is one thing. However, did you know that proper sitting posture matters as well? Think about it: if you work with your back slumped and your shoulders in an unnatural position, you’re much more likely to develop chronic sciatica pain.
Instead, sit up tall and with a sturdy, lifted chest. Be proud and confident but not rigid; you want to feel flexible and limber. Look straight ahead, with your head and neck level, as your gaze shouldn’t be to the top or bottom of your monitor.
While it’s crucial to adjust the top portion of your body while sitting, you need to align your lower body as well. We recommend that you wear comfortable shoes; placing your feet flat on the floor will help provide support. Bend your knees at 90 degrees.
Practice Proper Movements Throughout the Day
As stated, the golden rule of workplace ergonomics, especially when it comes to how to avoid excruciating sciatica pain, is to sit in a flexible, adaptable position. Your back should be straight yet relaxed, and your shoulders should feel comfortable and loose, with your feet flat on the floor.
Yet the right seated posture only goes so far. Take regular breaks throughout the day to move your body; we recommend that you move at least once an hour, if not more. You’ll reduce stiffness and pain in your back, encouraging blood flow to keep it free of tension.
The lower back muscles form the foundation for the rest of your body. They also play a key part in the development of sciatica; many patients who experience sciatica report that their pain began with their lower back and then radiated down into their legs.
Use a Standing Desk
Standing desks are more than a fad or a neat curiosity. These desks are an incredible way to lower stress and tension throughout your body, especially around vulnerable nerve endings in the lower back. Standing requires activity and movement, unlike sitting, which keeps muscles fresh and loose.
When you sit for an extended period of time, a few things occur. Your muscles lock into place, become rigid, and, in some cases, your vulnerable nerve roots — including the sciatica nerve — compress. Standing preempts these issues, as it reduces pressure on these muscles and delivers much-needed blood flow.
Sitting for extended periods of time will also make you feel tired, especially toward the end of the workday. To prevent fatigue, which dampens your mood and affects your productivity, rely on a standing desk. With an adjustable unit, you can still sit for a portion of the day if you’d like.
Schedule an Appointment to Relieve Sciatica Pain | Chiropractor Greenville, SC
We want you to know how to avoid excruciating sciatica pain, so you feel empowered to take your own health into your hands. One thing is for certain: if you make these changes, you will notice improvement. Our patients rave about increases in their quality of life after upgrading their workplaces with the right equipment and proper pain prevention techniques.
If you need a chiropractor in Greenville, SC, for unbearable sciatica pain or other health concerns, consider Upstate Spine & Sport. We’re trained chiropractors, acupuncturists, and massage therapists to help relieve chronic pain with a careful and compassionate approach. If you are experiencing pain, contact us at (864) 400-8005 to schedule your appointment today.