If you are one of the many individuals who spend most of their workday sitting at a desk, you are likely familiar with the discomfort and pain that can arise. Prolonged sitting, poor posture, and repetitive movements can all contribute to back pain at a desk job. But this back pain doesn’t have to be a constant.

At Elite Chiropractic, we understand how debilitating back pain can be if left untreated and how it can contribute to a significant decrease in quality of life. If you experience back pain at a desk job and would like to learn how to alleviate this discomfort through several lifestyle modifications, keep reading to see what our team recommends. 

The Importance of Preventing Back Pain

Preventing back pain is essential for maintaining overall health and well-being, especially if you spend most of your time working at a desk job. Back pain can significantly impact daily activities, productivity, and quality of life. If left untreated, chronic back pain can lead to decreased mobility, difficulty performing tasks, and mental health issues such as anxiety and depression.

Moreover, back pain can result in increased healthcare costs associated with medical treatments, therapy, and missed workdays. By taking proactive steps to reduce back pain at a desk job, you can reduce the risk of developing debilitating conditions such as herniated discs, sciatica, and spinal misalignment. 

How to Reduce Back Pain at a Desk Job

To prevent back pain at a desk job, you should adopt a variety of healthy habits. These preventative measures will not only alleviate current discomfort but also help strengthen your back muscles, improve flexibility, and prevent future injuries. Ultimately, investing time and effort into preventing back pain pays off as you experience increased comfort, productivity, and overall quality of life. 

Some of the best ways to reduce or eliminate back pain at a desk job include:

Maintaining Proper Posture

One of the easiest and most effective ways to reduce back pain at a desk job is by maintaining proper posture. When sitting at your desk, it is best to sit up straight with your shoulders back and your feet flat on the floor. Keeping your back aligned against the backrest of your chair will also provide adequate support throughout the day. 

Staying Hydrated and Maintain a Healthy Diet

While working at your desk job, it is important that you drink plenty of water throughout the day to keep your muscles hydrated and supple. You should also maintain a balanced diet rich in nutrients that support bone and muscle health, including vitamin D, potassium, protein, and vitamin C. These nutrients should help you recover from potential injuries more quickly, making them an essential part of your diet. 

Taking Stretching Breaks

While working at a desk, it is important that you set a timer to remind yourself to take short breaks throughout the day. During these breaks, you should get up, walk around, and stretch to relieve tension in your muscles. When stretching, you should focus on the muscles in your back, shoulders, neck, and hamstrings. 

Practicing Mindful Sitting

Throughout the day, you should be mindful of the way you sit at your desk. While you are distracted, you may find yourself slouching or leaning forward. Although this may initially seem like a comfortable way to sit, regularly slouching can place unnecessary strain on your back muscles. Do your best to keep your spine in a neutral position if you want to avoid back pain at a desk job. 

Staying Active Outside of Work

Although there are several things you can do to reduce back pain at a desk job, there are also activities you can do outside of work to help. Engage in regular physical activity outside of work to strengthen your back muscles and improve overall posture. If you are looking for low-impact activities to benefit your back, consider incorporating yoga, swimming, and walking into your routine.

Investing in Ergonomic Furniture

When setting up your desk, you should consider investing in an ergonomic chair and desk setup to promote good posture and provide adequate support for your back. If you are spending most of your time sitting at your desk, this is a worthwhile investment and should help you avoid unnecessary or unexpected back pain. When searching for a desk chair, look for one that offers an adjustable height, lumbar support, and armrests. 

Scheduling Appointments with a Chiropractor

If you are following the steps above and still find yourself dealing with back pain at a desk job, you should consider scheduling an appointment with a trusted chiropractor. Your chiropractor can offer spinal corrections, decompression and laser therapies, and vibration therapy to support your back and relieve any discomfort you may be experiencing. They may also provide you with prescribed exercises to strengthen and support your back through everyday activities. 

Reduce Back Pain with Elite Chiropractic

While it isn’t uncommon to experience back pain at a desk job, it doesn’t have to be a constant source of discomfort. If you are looking for support through your journey to alleviate back pain, it is essential that you turn toward a trustworthy chiropractic team, like our team at Elite Chiropractic.

With years of experience helping patients across the Wenatchee, Washington, area alleviate back pain from their desk jobs, we are confident that we can do the same for you. From treatments to alleviate back pain to whiplash, neck pain, and more, our team offers a variety of services to help you walk through everyday life without regular discomfort.

If you would like to speak to our chiropractic team about how to alleviate back pain at a desk job or would like to schedule an appointment, don’t hesitate to contact us today. 

If you’ve recently been injured, you are likely doing everything in your power to help yourself feel better. During all of your scrolling through search engines, you’ve likely seen a variety of treatment options, including chiropractic care or acupuncture. When trying to craft a treatment plan for your injury, you are likely wondering whether chiropractic care or acupuncture is the best path forward.

At Elite Chiropractic, we understand how frustrating it can be to deal with chronic discomfort. If you are trying to schedule treatment for an injury and are unsure whether chiropractic care or acupuncture is a better path toward a pain-free life, keep reading to learn about the distinct differences between the two. 

What is Chiropractic Care? 

Chiropractic care is a form of healthcare that focuses on the body’s ability to heal itself. Using a variety of therapies, including decompression therapies, laser treatments, and more, your chiropractor helps target and alleviate discomfort in a variety of body parts. They may also recommend nutrition changes and exercises to help boost the efficiency of your treatments.

Your chiropractic treatment often begins with a thorough health history and examination to determine the extent of pain and establish the most effective treatment plan possible. Your chiropractor will monitor your progress throughout the treatment process to ensure you are progressing and that treatment is as beneficial as possible. 

When Should You Get Chiropractic Care? 

There are a variety of circumstances in which chiropractic care is the best treatment to help you recover from injuries. Whether you’ve recently been in a car accident, are pregnant, or are suffering from a sports injury, there are a variety of injuries that your chiropractor can help you recover from. If you are experiencing discomfort from any of the following injuries, seeing a chiropractor might be a great way to alleviate discomfort:

• Whiplash
• Concussions
• Migraines
• Spinal Disc Injuries
• Back Pain
• And much more!

If you don’t see your injury on the list and are worried that chiropractic care isn’t a reliable course of action for your recovery, reach out to your local chiropractor. They can help you understand whether chiropractic care is the right treatment for you and how they can help you treat your chronic pain. Chiropractic care can be helpful for a variety of additional injuries, so speaking with a reliable chiropractor is a good way to begin your journey.

What is Acupuncture?

Acupuncture is a traditional Chinese medicine that involves inserting thin needles into specific points on the body to promote health and alleviate a variety of conditions. It is based on the concept of balancing the flow of vital energy, or Qi, through pathways known as meridians. Practitioners believe that stimulating these points can regulate the body’s energy flow, promoting harmony and addressing imbalances that may cause illness. 

When Should You Get Acupuncture?

Acupuncture can be beneficial for a variety of ailments. Some people have even found that, in addition to helping them treat their injuries, acupuncture can be an incredily relaxing experience, because of its ability to help promote overall wellness. Some of the most common reasons to treat acupuncture include:

• Pain Management
• Stress and Anxiety
• Digestive Issues
• Sleep Disorders
• Wellness and Preventative Care

Whether acupuncture will be a beneficial treatment for your injury or ailment varies greatly. If you are on the fence about receiving acupuncture treatments, you should consider reaching out to your local acupuncturist. They can help you understand if acupuncture is a reliable treatment for your discomfort. 

Is Chiropractic Care or Acupuncture Better? 

If you’re dealing with chronic pain, you likely want to move forward with the best treatment plan possible. While we understand the desire to alleviate chronic discomfort, there are many factors that contribute to whether chiropractic care or acupuncture is better for your injury. Ultimately, if you want to determine if chiropractic care or acupuncture is better for your injury, it might be in your best interest to schedule appointments with a chiropractor and acupuncturist. 

Each practitioner will provide you with valuable information, and treatments to help you begin your healing journey. Seeking either chiropractic care or acupuncture is a great, holistic way to treat your discomfort before moving on to appointments with your general practitioner, physical therapist, or orthopedic doctor. 

If you are dealing with more severe injuries, treatments like chiropractic care or acupuncture might not be your best option. In the case of these more severe injuries, it is best to seek out the advice of your general practitioner, who can recommend a suitable doctor for your discomfort.  

Feel Better with the Help of Elite Chiropractic

Whether you choose chiropractic care or acupuncture, your best chance of success starts with a well-trained and experienced team. At Elite Chiropractic, our team of expert chiropractors has years of experience helping individuals across the Wenatchee, WA, area recover from a variety of injuries, and we’re confident that we can do the same for you. If you have been on the fence about receiving chiropractic care or acupuncture and you’d like to schedule with our expert chiropractors, don’t hesitate to call our office at 509-436-8530.

Back to school is upon us, and many parents may be worried about the effect their children’s backpacks have on their backs. Filled with books, folders, and school supplies, these everyday items can quickly become a heavy burden, causing joint and muscle pain. 

But your child’s backpack doesn’t have to be a constant source of pain. At Elite Chiropractic, we want you to know how your child’s backpack contributes to their discomfort and everything you can do to prevent back pain. 

Why Is Your Child’s Backpack Causing Back Pain?

As your child progresses through school, their backpacks become heavier and heavier, weighed down by larger textbooks and more substantial course loads. The average school backpack may weigh up to 30 pounds. However, the American Academy of Pediatrics recommends that a child’s backpack not weigh more than 10% to 20% of their body weight. But how is the weight of the backpack causing back pain?

When your child wears a backpack, especially one that is too heavy, this weight is applied to the spine. As the weight increases and your child’s posture begins to suffer, they may experience herniated discs, neck and foot pain, sciatica, and chronic back pain. As your child’s back pain increases, their attempts to alleviate discomfort may cause more harm than good. Slumping to quell discomfort applies more pressure on the spine, creating even more substantial discomfort. 

You may not even realize your child’s backpack is causing back pain until they vocalize it. However, a few signs that your child is experiencing back pain as a result of the weight of their backpack include the following:

• They struggle to get the backpack on and off
• They slump while wearing their backpack
• They choose not to wear it, instead dragging it or carrying it in their arms

If your child exhibits any of these signs, you may want to consider taking action to prevent back pain before it becomes a more significant, chronic problem. 

1. Wear The Backpack Properly

Any excessive weight of a backpack is already bad for your back. But, if they are wearing their backpack wrong, the weight may cause even more substantial strain on your child’s back muscles. To prevent back pain from their backpack, ensure your child is wearing their backpack appropriately. 

The shoulder straps of the backpack should be adjusted so the bag sits in the middle of your child’s back. It should fit closely to their body and rest in the curve of the lower back. Their backpack should never rest any more than four inches below their waistline. 

2. Choose An Appropriate Backpack

Choosing the appropriate backpack is essential to prevent back pain. When selecting a backpack, choose one that is proportionate to your child’s height. The straps of the backpack should also be wide and padded to prevent them from sliding off of your child’s shoulders. 

You may also want to find a backpack with a padded back to protect your child’s back from being stabbed by any items inside. Finally, look for a backpack with multiple compartments. This will allow you to organize the bag more appropriately. 

3. Lighten The Load

While some items in your child’s backpack can’t be removed, there are some things they carry every day that can come out of their bag to help prevent back pain. You should recommend that they use a locker if it is an option to remove any unnecessary items between classes. You should also take any items out of their backpack that they don’t need to bring with them. 

If the school offers it, you should also consider changing your child over to electronic textbooks. A textbook can weigh between two and six pounds. With more than one in their bag, the weight can increase substantially. 

4. Wear The Waist Or Chest Strap

Some backpacks come with a waist or chest strap. If that is available, you should always recommend that your child wears it to prevent back pain. When they wear the waist or chest strap, it ensures the backpack sits as closely to their body as possible. 

With these straps, you don’t have to worry that your child isn’t wearing their backpack correctly. In addition to ensuring the backpack is worn properly, the straps help with weight distribution. The waist strap helps distribute weight to the hips, while the chest strap helps prevent swaying. 

5. Organize It Properly

Organizing your backpack appropriately plays a big role in the way the weight is distributed and how it may hurt your back. If you want to prevent back pain, there are a few organizational tips you should follow. The heaviest items in the bag should go firmly against your child’s back, while lighter items should go closer to the front.

These lighter items should also go closer to the bottom of the bag, while medium- to heavy-weight items should go closer to the top. By organizing your child’s backpack properly, you allow the weight to be distributed in a way that doesn’t place more stress on the shoulders and back. 

6. Ask A Chiropractor For Help 

If your child is dealing with chronic back pain that doesn’t go away, even after you’ve followed the advice above, you should schedule an appointment with a chiropractor. Your chiropractor may help alleviate pain by treating compression and tense muscles. 

The chiropractor may also assign exercises for your child to help build strength in their back muscles. By strengthening these muscles, you may also notice a substantial improvement in your child’s posture, allowing for less strain on the spine. These treatments, coupled with the assigned exercises, may even prevent back pain from returning.

Prevent Back Pain With The Help Of Elite Chiropractic

If you or your child is dealing with back pain from heavy backpacks, you should schedule an appointment with a chiropractor you can trust. At Elite Chiropractic, our team of expert chiropractors has years of experience, making us confident that we can treat and prevent back pain caused by heavy backpacks. 

In addition to treating back pain, we help patients heal from auto accidents, sports injuries, and more. If you are interested in scheduling an appointment to treat and prevent back pain or would like to speak with a member of our team, contact us today.