5 Ways to Manage a Herniated Disc at Your Desk Job 

Another long morning at the desk, and your back already hurts so badly that you aren’t sure how you’re going to make it through the afternoon. Even after seeking treatment for a herniated disc and taking your medication regularly, your spine can still protest during the workday, especially when you’re shackled to a desk job.

At Seattle Spine Institute in Seattle, Washington, our experienced spine specialists routinely diagnose and treat pain caused by a range of back ailments, including herniated discs. The correct treatment should be accompanied by appropriate lifestyle changes to manage spine health and prevent further issues. If you have a desk job, here are five things you can change. 

1. Ask for an ergonomic chair  

Your posture at your desk can significantly affect your spine comfort and pain levels. If your chair and desk are mismatched in size and position, or your computer monitor and keyboard are too high or too low, you can end up twisted like a pretzel during work hours.

Ergonomics fits your environment to you, instead of the other way around. Ergonomic office furniture and equipment can help improve your posture and keep your herniated disc from screaming at you while you’re trying to concentrate on finishing a report or making a sale.

2. Quit your hunching habit

Hunching over your desk might originally be due to poor ergonomics, but it can become a bad habit that sticks like a burr. Keep reminding yourself to sit up straight, and consider placing a small rolled towel at the curve of your lower back to encourage you to lean back.

3. Stand up once in a while

Staying stationary all day can cramp your back muscles, making a herniated disc hurt more than ever. Set a timer so you stand up and move around at least once every hour. If you don’t need to visit the bathroom or grab a drink of water, just shuffle a bit and stretch carefully for a minute or two before sitting back down.  

4. Work out (gently) at work

Gentle, doctor-approved exercises can help keep you loose and lessen back pain during the work day. Ask us what exercises are right for your condition and how to do them safely in either a standing or seated position.

5. Take your lunch break

Too many office workers spend their lunch at their desks. Get up and move around instead. Even sitting back and relaxing in a different chair can help when your spine feels like it’s been stuck in the same position for hours. If you don’t need your entire lunch break to eat, walk around the building carefully to keep your back flexible.

If a herniated disc is causing you pain, a consultation with a spine specialist can help. Contact our Seattle, Washington, office to schedule an appointment today by calling 206-322-1765 or contact us online.