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Four Strategies to Make Seated Work Less Stressful on the Low Back

January 29, 2024Ashli LinkhornGeneralNo comments

Its been said that sitting is the new smoking and frankly, we couldn’t agree more.  We can link so much of what we see in the office to prolonged sitting. Here are four proven strategies to reduce low back troubles during prolonged sitting.

  1. Use an ergonomic chair. Most chair manufacturers would have you believe the best seated posture is 90 degree angles at the hip, knees, and elbows. This is erroneous; the ideal sitting posture as documented by Callaghan and McGill is one that has you sitting in a variety of positions throughout the day. Changing postures relocates the loads among tissue, decreasing tissue fatigue. A truly good ergonomic chair would be one that allows you to change to a variety of postures easily throughout the day
  1. Get out of the chair. Recently proposed guidelines suggest a sitting limit of 50 minutes without a break. Go to the restroom, fill up a water bottle, stand when talking on the phone, get up and stretch (preferably into extension, not flexion). The current recommended break time is at least 10-20 seconds. Don’t give me any BS about how you can’t take 10-20 seconds and stand up!
  1. Remove wallet (phone, notepad) from back pocket. This should be old news, but we still see it on occasion. It has been well documented that the wallet can be an irritant to the sciatic nerve and it un-levels the pelvis.
  1. Perform an exercise routine at some time in the workday. The middle of the workday would be ideal, but definitely not first thing in the morning. Preferably a workout routine that includes elements of mobility and stability or motor control.

Credit: McGill, Stuart. (2016) Low Back Disorders: Evidence-based Prevention and Rehabilitation. (194-196)

Tags: Chiropractic, Low Back Pain, McGill, Sitting, Workplace Ergonomics
Ashli Linkhorn
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Sports Chiropractic Institute Reviews

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Hayley MalliakisHayley Malliakis
23:02 06 Feb 23
Last year, a friend referred me to Dr. Linkhorn's office in Smyrna. I have now visited their office for two different mobility issues and cannot say enough about how their method of treatment has changed how I see chiropractic/mobility care. I have experience with two other practices that have "maintenance plans" and did not find ongoing relief in the years that I was on the plans. Dr. Linkhorn is not about that life. If you do the homework, there will not be the need for constant visits. Her team provided me with exercises to strengthen weak areas. I always left empowered to do the work to ensure that I am stronger on the other side of the injury. Her whole team is amazing. If you have a mobility issue or pain and want to finally kick it to the curb, visit them! You will not regret it. :)
amanda justusamanda justus
00:46 29 Nov 22
Dr. Linkhorn and staff are wonderful! Not only do they use a variety of techniques and tools they suggested books to help me understand the root causes. Never insisted on a plan or multiple trips like other places. Highly recommend!
Andrea NaccaratoAndrea Naccarato
10:42 31 Oct 22
I am so happy I tried Sports Chiropractic Institute. This is the first time I have gone to a chiropractor, I was always a bit nervous. They listened to me, I had soreness in my lower back, after 4 visits with Dr. Linkhorn and doing the exercises she showed me, my back is so much better!! I continue to do the exercises to keep it that way.I just took my first kettleball class, set to my current ability level. Focused on form and learning the right movements. Will go back for more classes.
Denise FrederickDenise Frederick
11:09 30 Oct 22
I have been seeing Dr Linkhorn for the last year. What started my search was for prevention of injury as I was starting the journey to a 70.3 IronMan. I really liked that this team really listened to me and what I needed. I have been lucky and when I come in for treatment, it usually takes less than 5 visits along with at home exercises for improvement or complete elimination of pain. I also use the massage services and just started some kettlebell classes. This place has it all!!
Joe EnglishJoe English
16:03 28 Feb 22
Dr. Linkhorn and her team of specialists are amazing. They work so hard to help their patients get well. Unlike a lot of doctors the goal here is to minimize the number of follow up visits and get you healthy as quickly as possible. That should be true everywhere, but you will certainly feel it here.
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