Dr. Pedro Orta shares some tips to avoid back and neck pain in Ocala while working at a desk. Keep reading to find out more.

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How to Minimize Neck & Back Pain at a Desk Job in Ocala

Whether you work at an office or from home, a desk job can be hard on the back, neck, and spine. Sitting for long periods is harmful to your overall health, so it's essential to make wellness a priority if you spend most of the day in a chair. Here are a few ways to achieve low back pain relief and prevent other sedentary issues while working.

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Implement the 30-30 Rule

Even when you're stuck at a desk for eight hours or longer, you can still give your body a break. The 30-30 rule involves 30 seconds of standing and stretching for every 30 minutes you're seated. These brief periods of movement give your bones and joints a break from prolonged sitting, helping reduce pain and stiffness.

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Adjust Your Desk

Improper monitor and keyboard placement can also put a strain on your back and neck. Your monitor or laptop should be high enough so that it's level with your nose, as lowering your head to look at the screen increases stress on your neck. You can increase height by placing your monitor on a stand or box so that it sits at the appropriate level.

When it comes to your keyboard, it should be positioned so that your hands can reach it without straining. Your arms should also be parallel to the floor when using the keyboard and mouse for optimum posture.

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Correct Your Seated Posture

Correct posture when sitting is just as important when sitting as it is when you're standing. Your back should be straight against your office chair with your feet placed flat on the floor. Be mindful of slumped shoulders, as this habit puts stress on your lower back and neck.

If your current chair doesn't offer lumbar support, consider upgrading to an ergonomic model. When it comes to your neck, your head should be held aloft without straining, so your ears rest directly above your shoulders.

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If your desk job has already taken a toll on your body, it's time for low back pain relief. Located in Ocala, FL, Healthy Living Natural Health & Pain Management provides solutions for back and neck pain, arthritis, headaches, sciatica, and more. Led by Pedro Orta, DC, this clinic offers safe and effective chiropractic care, orthotics, and innovative therapies like laser therapy. Learn more about receiving low back pain relief by calling (352) 732-9355. Visit the practice online to access helpful patient forms before your appointment.