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Seven Helpful Tips For Preventing Back Pain In Those With Sedentary Jobs

Marina Del Rey, California (PRWEB) November 19, 2013

The United States has become a largely sedentary society. Many people are at their desks for upwards of eight hours per day, and sit in front of a television or spend their time looking down at a tablet computer when home.

All of this inactivity takes a toll on a person’s neck and spinal column. When the body doesn’t get the necessary movement on a regular basis, the spine can contract and suffer from maladjustments that will contribute to intense pain and spinal deformation over the course of time.

The physicians at DISC Sports & Spine Center know that it takes action to keep neck and spinal problems at bay. Orthopedic surgeon Dr. Sanjay Khurana has seen countless patients with back issues stemming from sedentary jobs.

“The nature of many jobs requires much of a workday to be spent motionless in front of a screen,” said Dr. Khurana. “Employees can get around this by taking the time during the day to get their pulses going via any number of activities. A quick jog, a bicycle ride, and yes, even something like dancing can help the spine stay properly aligned and reduce injury exposure.”

While twerking at work may not be for you, DISC has put together the following tips to help office workers approach exercise during the workday:

•Walk the Walk- Don’t just sit there throughout the entire day. Every couple of hours, make a concerted effort to take a brisk five-to-ten-minute walk around the office. On a lunch break, take the time to walk outside if possible. When this is ongoing, the spine should be held straight up, otherwise the slouch will carry over to the sitting position.

•Stand and Deliver - Some progressive offices have allowed their employees to purchase standing workspaces, some of which even have treadmills that allow the worker to walk while stationed at a computer. Inquire about the possibility of this equipment or–at the very least—invest in a chair that provides lumbar support.

•Roll with It- Increasing neck strength and flexibility will help the workday go by far less painfully. Although lifting weights at the gym is certainly an option, even simple stretches conducted at the office can be beneficial to the neck. While standing straight, crane your neck to the side as if attempting to make your head parallel to the ground. Hold for ten seconds and repeat on the other side. Then, rotate the neck in a circular motion, working out all the stress that accumulates in a typical workday.

•Get Active- There’s a reason that tech companies have started to install things like ping pong tables, foosball tables and volleyball courts. Even 15 minutes of competition allows for an increased pulse rate, respiration and calorie burning. This will aid your neck and back, and you’ll feel energized when you get back to work on those TPS reports.

•Be a Smarter Commuter- Those who live within a few miles of their office should give serious consideration to cycling to work. Many employers will provide financial incentives for such a transportation choice, but this is only the beginning of the benefits. Cycling gives your legs the type of workout that even a walk around the office can’t accomplish.

•Rally the Troops- Get others involved. Exercise tends to improve dramatically when a team approach is taken to it, and the most productive employers are those that encourage such behavior.

•Twerk at Work- Maybe not in a cubicle, but in an office, why not? Shut the door, close the blinds, and conduct whatever exercise feels the best. Manic Mondays, Twerking Tuesdays, pushups, sit-ups, yoga, it doesn’t matter. The important thing is that you’re getting away from a desk and moving your body.

“Workdays don’t have to be boring,” Dr. Khurana said. “Get active at your job. The day will go by quicker, you’ll feel better, and you won’t have to worry that your job is affecting your health.”

About DISC Sports & Spine Center
As the official medical services provider for Red Bull’s North American athletes, DISC Sports & Spine Center (DISC) is one of America’s foremost providers of minimally invasive spine procedures and advanced arthroscopic techniques. Dr. Robert S. Bray, Jr. founded DISC with the vision of delivering an unparalleled patient experience for those suffering from sports injuries, orthopedic issues and spine disorders. DISC’s individually picked, highly specialized physicians apply both established and innovative solutions to diagnose, treat and rehabilitate their patients in a one-stop, multidisciplinary setting. With a wide range of specialists under one roof, the result is an unmatched continuity of care with more efficiency, less stress for the patient and a zero MRSA infection rate. DISC’s ambulatory surgery centers include Diagnostic and Interventional Surgical Center and DISC Surgery Center at Newport Beach. Visit

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