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Dr. Valentina AdcockMar 19, 2020 4:30:22 PM5 min read

Arrowhead Clinic Marietta Shares 5 Actions to Help Limit Back Strain

Tps for a Healthy Spine

Article Table of Contents

Hitting a Nerve About Spinal Health

Stand up whenever possible

Take a walk

Practice Proper Posture

Maintain Good Physical Health

Apply Back Support 


Hitting a Nerve About Spinal Health

Your entire body depends on your back.

It is quite literally the backbone of your physical self. Not only do you need it for support, but you need it to function physically period.

One of the primary functions of the spine is to ensure that the spinal cord is protected.

The spinal cord is one of the most important elements of the human body. 

The spinal cord is grand central station.

All impulses sent from the brain to the body travel down this chord.

That is why it is so important to ensure that it is functioning as optimally as possible.

However, one of the worst habits for the health of ones spine does not appear to be especially  hazardous.

In fact, you are more than likely doing it right now.

Sitting for a prolonged period of time puts a tremendous strain on ones lower back.

Strains like this are very common in individuals who work in an office environment who spend their eight hours sitting at a desk.

If measures are not made to reduce this strain on the back, it can lead to health concerns in ones future.

Thankfully, there are measures to be made to help alleviate this strain.

Arrowhead Clinic Marietta want’s you to be healthy as possible so you can keep doing the things that you love.

That is why we have composed this brief list of five things you can do to limit strain on your back.


1. Stand Up Whenever Possible

There is simple way to not put further strain on ones back while sitting.

Don't sit. 

Many offices are becoming more aware of the strain that sitting for an extended amount of time is causing.

Thankfully, necessity is still the mother of invention.

Manufacturers are now making adjustable desks that can accommodate those who like to sit and work and those who prefer to stand.

However, not every office has those.

To those who have a traditional sitting desk have to resign themselves to poor spinal health?

Certainly not!

Examine your list of daily tasks and determine what can be done while standing, and what must be done while sitting.

Anything one can do to lessen the amount of time spent sitting will help improve spinal health.


2. Take a Walk

Among the same lines, there are other opportunities to get standing throughout the day.

Surprisingly, standing can be more strenuous than walking.

It is a good idea to take brief walks whenever possible in order to keep the spine as healthy as possible.

On the surface, an office space does not seem like an ideal place for one to take a walk.

However, there are a plethora of different opportunities for one to take a brief stroll.

Small trips to the washroom, to the water cooler, or even to freshen up a cup of coffee will all help to somewhat relieve strain on the lower back.

For those more inclined for adventure, a small walk around your office building during your lunch break will not only relieve pressure on your spine but allow you to sneak in some good exercise at work.


3. Practice Proper Posture

Let’s just be honest for a moment.

For most, sitting is more comfortable than standing.

The idea of spending an entire eight hour day standing and taking walks sounds less than ideal.

That is understandable.

Thankfully there are ways to relieve pressure on the back that can be done from a seated position.

One such way is to maintain proper posture while one is sitting at the desk.

That means sitting up straight, without slouching, with both feet planted firmly on the floor and arms at proper typing position.

Keeping proper posture allows the spine to align properly and thus communicate with the rest of the body as efficiently as possible.

It sounds simple, because it is. Proper posture can do wonders for the body.

Adopting a Healthy Lifestyle _ Exercise

4. Maintain Good Physical Health.

Proper nutrition and exercise is essential for anyone who wants to maintain good health.

It is even applicable relieving strain on ones back.

The more weight one is supporting, the greater the strain is placed on the spine and spinal cord.

This strain can even lead to injury such as a herniated disk or sciatica.

Alleviating pressure caused by weight could be as simple as a change in diet.

Instead of going out for lunch, why not try packing a lunch that is high in fiber and protein?

Why not swing by the gym on your way home to not only relieve pressure on the back but to strengthen it?

Almost any effort made for improving ones bodily health can do wonders for supporting the spine.


5. Apply Back Support

There are additions one can make to their office space besides an adjustable desk for standing.

Anything that can be done to alleviate some of the pressure that is being placed on the lower back can greatly increase ones spinal health.

It is a fairly common fact that sleeping with a small pillow under your knees will help alleviate strain being placed on the back.

The same goes for sitting in an office chair. If you want to sit while working, try placing a small rolled up blanket or towel at your lower back in an attempt to offer even more support.


There is no one single answer for things that can be done in order to alleviate back pain.

It is often many efforts combined that will offer the best situation.

However, like anything else in life, one can never be undereducated.

Learning about yourself and your bodies specific needs is always a good idea when it comes to maintaining proper health.

Why not pay us a visit here at Arrowhead Clinic Marietta for a free consultation.

Together we will embark on a journey that will lead you to the best possible health and spinal care available.