August 16, 2023

Ergonomics and Lower Back Pain: Creating a Back-Friendly Workspace

ergonomics and lower

Whether you work from home or an office, or if the work you do requires a lot of sitting, you may find yourself developing pain or strain. Lower back pain from sitting is a common complaint, especially among individuals who work desk jobs or spend extended hours sitting at their computers.

At Back To Wellness, we understand the importance of creating a back-friendly workspace to alleviate and prevent lower back pain and other ergonomic hazards. Here in Studio City, we’re exploring the consequences of poor ergonomics on lower back health and providing valuable tips on setting up an ergonomic workspace.

The Impact of Poor Ergonomics on Lower Back Pain

Sitting for prolonged periods in an incorrect posture is a common ergonomic hazard. It can exert undue stress on the lower back, leading to chronic pain and discomfort, which can turn into long-term issues if not addressed. Poor ergonomics can contribute to several issues, such as:

  • Strain on the Spine: Incorrect chair and desk height, improper monitor placement, and lack of support can cause strain on the spine, leading to compression of the discs and discomfort in the lower back region.
  • Muscle Imbalance: Inadequate support and poor posture can lead to muscle imbalances in the back, weakening certain muscles while overworking others, ultimately resulting in lower back pain, and sometimes, a ‘hunched’ appearance.
  • Reduced Blood Circulation: Slouching or sitting in an awkward position can hinder blood flow to the lower back muscles, leading to stiffness and pain.
  • Nerve Compression: Poor ergonomics can lead to pinched nerves in the lower back, causing sharp pain, tingling, or numbness in the legs.

Creating an Ergonomic Workstation

There are a number of quick and simple ways to adjust your workspace to reduce the strain on your body. To promote a back-friendly workspace and reduce the risk of lower back pain at work (and by extension, pain in other areas of the body), consider the following ergonomic workstation adjustments:

  • Chair and Desk Height: Adjust the chair height so that your feet are flat on the floor, and your knees are at a 90-degree angle. The desk height should allow your arms to rest comfortably, with your wrists straight while typing.
  • Monitor Placement: Position your computer monitor at eye level and about an arm’s length away to reduce strain on your neck and eyes. Use a monitor stand if necessary.
  • Lumbar Support: Utilize a chair with proper lumbar support or use a lumbar cushion to maintain the natural curve of your lower back, and prevent lower back pain from sitting for too long or in an uncomfortable position.
  • Keyboard and Mouse Placement: Keep your keyboard and mouse at elbow level to prevent strain on your shoulders and wrists.
  • Take Breaks: Incorporate regular breaks into your workday to stand, stretch, and walk around, giving your lower back muscles some relief from the strain of sitting.

Treating Lower Back Pain Caused by Poor Ergonomics

Our Studio City facilities offer a range of specialized treatments to address lower back pain from a holistic perspective.  Our personalized treatment plans are designed to address the root cause of pain, and develop long-lasting relief:

  • Chiropractic Care: Our skilled chiropractors perform adjustments to realign the spine, alleviate pressure on nerves, and restore proper function to the musculoskeletal system.
  • Massage Therapy: Our licensed massage therapists target tense muscles and promote relaxation, reducing inflammation and improving blood circulation in the lower back region.
  • Physical Therapy: Our physical therapists design personalized exercise programs to strengthen the core muscles, improve flexibility, and enhance overall posture.
  • Lifestyle Recommendations: We provide guidance on posture, ergonomics, and exercises such as Pilates that you can incorporate into your daily routine to support lower back health.

Holistic Treatment for Lower Back Pain at Back To Wellness

Creating an ergonomic workspace is crucial for preventing and managing lower back pain at work, especially for those with desk jobs. Ergonomic hazards can lead to various issues, but by implementing the right adjustments, individuals can significantly improve their back health and overall well-being.

At Back To Wellness, we offer a holistic approach to treating lower back pain, combining chiropractic care, massage therapy, physical therapy, and lifestyle recommendations to help our clients find relief and embrace a pain-free life. Take the first step towards optimal wellness and consult us for a personalized treatment plan today!

Written by Doran Hendelman D.C.

Article written by Doran Hendelman D.C.

Doran Hendelman holds a Doctorate in Chiropractic from Cleveland Chiropractic College and his technique ranges from manual adjustments to low force technique. Dr. Hendelman is committed to treating the body as a whole and by integrating chiropractic with other forms of therapy he helps patients realize stronger and healthier bodies.

Health Resources

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