It's estimated that about 80% of Americans have sedentary jobs that don't require much activity. Most people work eight hours per day, five days a week, which means that a sedentary lifestyle is likely common. However, sitting for long periods is detrimental to spinal health. If you consistently experience neck or back pain, consult the guide below to learn why a sedentary lifestyle may be to blame and how to find relief.

How Does Sitting Affect Spinal Health?

Sitting for long periods can cause serious back pain due to several factors. Slouching, for example, places added pressure on the lower back's spinal discs. If you slouch for most of the day, you'll experience severe back pain. Additionally, if your core–or lower abdominal muscles–are weak, your body will naturally slouch and further worsen the pain.

If your computer monitor isn't at eye level, your neck will crane down when working. Not only does craning the neck unnecessarily stretch muscles, but it can also strain them. This can lead to neck pain, which can radiate towards the lower back.

Additionally, extra weight can also cause the back to ache. People who don't lead active lifestyles or those who are overweight may experience more back pain. This is because the spine supports the surrounding muscles, but excess weight leads to more stress on the spine and surrounding joints.

What Are Ways to Avoid Back Pain?

Whether you're working from home or have an in-office desk, there are several steps you can take to combat back pain. First, purchase an ergonomic chair that has an adjustable height. When sitting, make sure both feet touch the ground and that your upper arms are parallel to the spine. Place your hands on the desk and ensure the elbows are at a 90-degree angle. This will help with posture.

Purchase a back support pillow so that the lower back comfortably rests against it. Next, make sure the desktop's screen is at eye level to avoid neck craning. Purchase a desktop or laptop stand to raise the screen. It's also wise to invest in a standing desk to avoid sitting for long periods.

Finally, if extra weight is to blame, try to incorporate exercises into your workday. For example, set a timer every hour to stand up, stretch, and do jumping jacks or jump rope sets. Incorporating a small cardio workout can help improve circulation and build stronger muscles.

How Can a Chiropractor Help?

For consistent back pain, a chiropractor may perform massage therapy. The professional will use different patterns to relax the muscles surrounding the spine. When the muscles are relaxed, the chiropractor will realign the spine. Some chiropractors may have to use a little force during the realignment for best results.

For neck pain, the chiropractor may perform a neck adjustment. During this process, which is also called cervical manipulation, the chiropractor will loosen the joints of the neck's cervical vertebrae through massage therapy or a series of patterns. They'll manipulate the neck realign the vertebrae. This will provide relief after a few sessions for average pain.

If a sedentary workday is causing severe neck and back pain, head to American Health Chiropractic in Milford, OH, for an evaluation. The chiropractors perform X-rays and ultrasounds to pinpoint the issue and provide adjustments, manipulations, and massages to help alleviate pain. Call (513) 576-6699 to schedule an appointment or visit them online to browse their services.