top of page

Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale  • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale •

$

$

$

$

$

$

$

$

$

$

$

$

$

$

$

$

Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale  • Wellness Wonderland Sale • Wellness Wonderland Sale • Wellness Wonderland Sale •

Sciatica Series: 34. How to Sit Pain-Free in an Office with Back Pain/Sciatica

We hope to convey to you one of the key points with all forms of sitting and back pain is the benefit of movement and change of position. The most important tactic you can use to combat back pain while sitting is to intermix sitting with walking and movement. The person who attempts to sit with the perfect posture should still intermix change of back positions, movement, and walking.


I (“Bob”) hurt my back when moving furniture to a new apartment in 1985. I began to experience sciatica type symptoms. Over the next month I avoided sitting. I did all my notes for treating patients standing at a counter. Eventually the sciatica pain subsided, and I have not had any symptoms since.


If I were to injure my back now, I would use a height adjustable standing desk (photo A) or desk converter (photo B). In fact, I am typing this document while standing at a desk converter.

A B


There are many great desk companies out there, but we have found the quality of our Flexispot desks and converters to be excellent. Adjusting your computer workstation Many of you work at computer workstations. This is why we thought it would be beneficial to discuss how your station should be set up correctly in order to lessen stress on your back.


Adjusting your computer workstation


Many of you work at computer workstations. This is why we thought it would be beneficial to discuss how your station should be set up correctly in order to lessen stress on your back.

Computer Station


Working on the computer has become a common source of back and neck pain. Note the “C” posture of the woman in the photo. Many individuals who work at the computer do so for hours on end without any breaks. As a result, the back muscles and joints do not get any movement (remember they need movement). As a result, we see many people who develop pain.


Recommendations for your Computer Work Station:


Always adjust your workstation in the following order:

A. Chair

B. Keyboard

C. Mouse

D. Screen

E. Documents

A. Chair - Your feet should be firmly on the ground. If they do not reach the ground, you may need a footrest. Ideally the footrest should be horizontal (not sloped) and as wide and deep as space permits. A large footrest surface encourages movement of your legs and feet while sitting.


Use a chair with a firm and upright backrest. If necessary, use a back cushion to provide support to your lower back. Avoid chairs with flexible backrests. The flexible backrest will usually encourage your back to settle into a “C” position.


Avoid crossing your legs. Crossing your legs places your back in an awkward position, which can result in more pain. If need be, you may cross your legs at the ankles.


B. Keyboard - Your upper arms should be vertical (straight up and down) and your forearms should be level (if you need to look at the keyboard quite often).


If able, type without looking at the keyboard, the keyboard may then be slightly sloped below level.


This allows your wrists to be as straight as possible.


C. Mouse - If you tend to use your mouse more than the keyboard, you may want to position the mouse in front of you, instead of off to the side. The placement of the mouse should be level with the keyboard.


D. Screen - Position the screen approximately 25-40 inches from your eyes. The further you can sit from the screen, the less fatiguing it is for your eyes. To find your ideal eye-to-screen distance, keep moving your screen further back until it is difficult to view. Then, slowly move the screen closer until it is the most comfortable distance from your eyes.


Most screens are placed too low. Use books or a stand to raise your screen up. The top of the screen should be at least a few inches above your eyes when your back, neck, and head are in good posture.


If you are using a laptop computer, it is essential for you to obtain a separate wireless keyboard.


If you wear bifocals or trifocals you should purchase a pair of reading glasses designed to be used with your computer screen. Sit so you can comfortably view your screen 30-40 inches away. If you don’t, you will be constantly putting your head forward and tipped back to see through your bifocals. It is impossible to obtain good posture in that position and it can cause neck pain and headaches.


To avoid a glare, tilt your screen slightly. Don’t forget to blink. Dry eyes are a frequent problem for computer use, due to the tendency to stare at the screen. This can be especially bothersome to contact users.


E. Documents - Use a document holder to reduce stress to your neck and upper back. The document holder is generally best positioned directly below your screen or to the side of it.


Remember to move. Get up every twenty minutes and do some standing back rotations or back bends. Walk whenever possible. While you are at the computer you can perform shoulder shrugs, neck extensions, and tap your feet and your heels.


Products:

1) Flexispot Desks: (Discount of $15 off Included in link )



Check out the full Sciatica series of videos along with downloadable guide sheets for each video on our website.


DISCLAIMER We insist that you see a physician before starting this video series. Furthermore, this video series is not designed to replace the treatment of a professional: physician, osteopath, physical therapist, orthopedic surgeon, or chiropractor. It may however serve as an adjunct. Do not go against the advice of your health care professional. When under the care of a professional make certain that they approve of all that you try. This information is not intended as a substitute for medical treatment. Any information given about back-related conditions, treatments, and products is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this publication. Before starting an exercise program, consult a physician.



Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.

Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.


500 views
photo

Back Pain Relief Program

Get BACK to pain-free: Bob and Brad bring you the best information on keeping your back in tip-top shape! Check out our Back Pain Program and you'll be bending like a contortionist in no time

photo

Bob and Brad Products Program

The products we back to help in your quest to live a healthy, fit, and pain-free life.

Sit back and relax as we explain the ins and outs of these products.

photo

Osteoporosis- The Meeks Method

Sara Meeks specializes in the management of low bone mass and skeletal fragility (osteoporosis).

Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.

photo

Neck Pain Relief Program

70% of people will suffer from neck pain at some point in their lives. DON’T be one of them!

Check out our Neck Program with videos and printable PDFs full of at home treatment options.

photo

Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.

photo

Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!

photo

Sciatica Relief Program

Do you have pain in your lower back that shoots down into your glute and leg?


Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.

photo

Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.

photo

Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.

photo

Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.

photo

Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!

photo

Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

Explore Our Programs

bottom of page