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Spine-health maintenance tips for people who work in the office 8+ hours

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Spine-health maintenance tips for people who work in the office 8+ hours – If you’re a desk-bound professional in the office all day long, there’s a good chance that you don’t get enough exercise. And when lack of physical movement coincides with prolonged periods in your chair, it sets the stage for the bad news: poor posture, little breathing room, and potentially even back pain. But fear not! In today’s article, you will find top spine health maintenance tips to keep your hunky-dory for both work and life. So read on!

The following tips are designed to help relieve back pain or prevent it from developing in the first place.

1. Ergonomics is everything!

The most important thing to keep in mind when working at an ergonomic desk is to make sure that you are sitting at the right height for your body. If you are too high or too low, it can strain your neck and cause back pain. It’s essential to take notice of your posture and to make adjustments accordingly. Whenever you find that you’re sitting too low, raise the chair until your feet are even with the top of your desk! And make sure you’re sitting at a comfortable height; do not force yourself into an uncomfortable position if it’s not meant to be.

2. Focus on your core!

A “core” is a general term used to describe the muscles and surrounding tissues around your abdomen and lower back. Curling up in the fetal position forces the body to close off other systems to protect itself from injury, but this can be unhealthy for many reasons. One of the main problems with this “self-protective” behavior is that it can prevent your spine from maintaining its natural curve, leading to pain in the spine. Often, merely altering how you sit at your desk can allow you to maintain a healthy posture, which will make it easier for you to breathe.

3.Breathe deeply!

Many of us tend not to pay attention to our breathing when sitting at our work desks most of the day.

  •  If you’re constantly hunched over your work keyboard or reading documents, or gripping a pen in your hand, or engaging in some other activity that requires forceful movement of the neck and head, then the chances are that you’re not breathing correctly.
  • Stretching your hands above your head and inhaling deeply through your nose is a surefire way to help you take in enough oxygen throughout the day.
  • Since most people are sitting too close to their computers for optimal breathing, simply standing up every hour can be very beneficial.

4. Keep your chair adjusted!

If you are often sitting at an awkward angle with your feet resting directly underneath you, it’s probably time to stop by the store and purchase a new chair! It’s also essential that you keep your chair adjustments updated regularly. Finally, you should try to stay away from chairs that force your body into uncomfortable positions.

5. Remember that you’re part of a team!

To avoid craning your neck and straining it as you read over pages and pages of notes, keep a swivel chair handy at your desk. Perhaps you have a laptop or a tablet for note-taking purposes? Either way, keeping your head in a healthy position is always a good idea.

6. Beware of the TILT!

When most people think about an ergonomic office chair, they tend to focus on the primary key elements – the tilt, the height, and the back support. But maybe these aren’t the only things you should be looking for when you decide to buy a new chair. You should also consider how comfortable it feels on your thighs because this will affect the angle of your knees. If your chair pushes your knees out too far, then this can cause “knee pain” in some people!

7. Your hips are key!

It’s not enough to focus on just one aspect of your body at a time. Gather all of the elements together to steer clear of back pain in the office. For example, when buying an ergonomic office chair, you want to ensure that it has adequate lumbar support (lumbar support is also known as lower back support). You want the office chair to tilt your body forward, making it easier for you to breathe. And, lastly, you want to make sure that the office chair offers proper hip support.

How to know if you need surgery?

The best way to know if you need surgery or not is to consult a doctor. If a doctor diagnoses a particular pain as spinal stenosis, then surgery is the only solution.  Spinal stenosis can be caused due to various reasons, mainly by physical trauma. But in some cases, this problem is due to the natural degeneration of the spine with age. In these cases, the surgery options are limited, and it is considered a severe ailment that requires complete care.

Traditional and non-traditional surgical solutions

Spinal stenosis surgical treatments include the following:

  • Nissen’s procedure
  • Kasai procedure
  • Endoscopic decompression
  • Tuftoprevention
  • Schultze-Toloppe ‘s procedure

Spinal Cord Stem Cell Transplantation is not an actual surgery as it does not involve any cutting. It is a form of therapy that consists of injecting stem cells into the spinal cord to stimulate recovery and recovery. After recovery, the patient will need to take good care of their body as they must avoid any burden on their back and do some exercises to keep them fit.

TOPS System Premia Spine Surgery is the alternative to fusion surgery. It is a surgical procedure designed to treat neck and back pain caused by degenerative disc disease, spinal stenosis, or herniated disc.


If you spend a lot of your time in the office, you probably have experienced at least once a pain in the neck. The good news is that there are many ways to fight the pain and keep your body free from it. In this article, we have explored some of these methods. Persistence and patience are required, but the results will be worth it. Remember not to force your lower back; make sure you’re sitting up straight and breathing correctly, and your body will thank you!

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