Find relief from your 9 to 5!

with routine chiropractic care.

Learn how chiropractic can help those who sit or stand all day.


Extended periods of sitting or standing are not just part of many people's daily routines; they can also be a source of considerable stress to the lower extremities and the spine. This stress often manifests as back pain and discomfort, arising from restricted joints, also known as subluxations or joint dysfunctions. These dysfunctions can lead to improper joint motion and reduced nerve flow to the organs, tissues, and cells of the body, highlighting the necessity of a healthy spine to mitigate, and even prevent, pain and discomfort.

The Mechanism of Chiropractic Care

The human spinal column, consisting of 24 independent vertebrae, is a marvel of natural engineering, allowing for motion, twists, and bends that facilitate our everyday activities. It also plays a critical role in protecting the central nervous system—the command center that controls and coordinates every organ, tissue, and cell in the body. Chiropractic care centers on the application of precise, gentle movements—known as chiropractic adjustments—to specific areas of the body to enhance the motion of the body’s spinal column and extremities, thereby improving overall function.

Comprehensive Relief Through Routine Chiropractic Care

Chiropractic care offers relief and management for a variety of conditions, notably:

  • Lower back pain

  • Neck discomfort, including "Text Neck" from prolonged use of electronic devices

  • Headaches and migraines

  • Sciatica and leg pain

  • Joint pain in the knees, ankles, and feet

  • Discomfort in the shoulders, arms, elbows, and wrists

  • Arthritis and bursitis

  • Symptoms of fibromyalgia

  • Carpal Tunnel Syndrome

Creating a workspace that supports spinal health is crucial for those who spend the majority of their day sitting or standing. Expanding on the practical advice provided, here are detailed strategies to prevent and reduce back pain, ensuring a healthier, more comfortable work environment.

For Seated Workers:

  1. Ergonomic Chair Selection: Invest in an ergonomic chair that supports the natural curve of your spine. Look for features like adjustable seat height, lumbar support, and armrests to promote proper posture.

  2. Optimal Desk Setup: Position your monitor at eye level and arm's length away to prevent straining your neck and eyes. Keep frequently used objects within easy reach to minimize twisting and turning.

  3. Proper Foot Positioning: Keep your feet flat on the ground or on a footrest. This helps maintain your lower spine's curve and distributes your weight evenly.

  4. Dynamic Sitting: Avoid staying in one position for too long. Adjust your seating position regularly and make use of any chair tilt features to change your leg and back angles throughout the day.

For Standing Workers:

  1. Anti-Fatigue Mats: Use anti-fatigue mats where you stand most often. These mats provide cushioning and encourage subtle movements of leg muscles, improving blood flow and reducing strain.

  2. Correct Footwear: Wear supportive shoes with proper cushioning. Avoid high heels or flat shoes that do not support the arch of your foot, as they can lead to back pain.

  3. Elevated Foot Rest: Periodically, rest one foot on a raised platform or footrest. This can relieve pressure on your lower back by allowing your hips and spine to relax and shift position.

General Tips for All Workers:

  1. Regular Movement Breaks: Every 30 to 60 minutes, take a short break to stretch or walk around. This can help reset your posture, relieve muscle tension, and promote blood circulation.

  2. Stretching Exercises: Incorporate simple stretches into your daily routine to alleviate tension in your back, neck, and shoulders. Gentle yoga poses like cat-cow or a seated spinal twist can be particularly beneficial.

  3. Mindfulness of Posture: Be conscious of maintaining a neutral spine position, with your ears, shoulders, and hips aligned. Practice engaging your core muscles slightly to support your lower back.

  4. Hydration: Drinking adequate water throughout the day helps maintain the health of your spinal discs, ensuring they can effectively cushion your vertebrae as you move.

  5. Proper Lifting Techniques: When lifting objects, bend at your knees and hips, not your back. Keep the load close to your body, and use your legs to lift, not your back.

Implementing these strategies can significantly contribute to reducing the risk of developing back pain and discomfort associated with prolonged sitting or standing. Coupled with regular chiropractic care, these practices can help maintain spinal health, enhance overall well-being, and improve quality of life, both in and out of the workplace.