As professional back pain chiropractors in IL, we have encountered many back pain cases involving office workers. They usually deal with this problem brought on by the morning commute and sitting at a desk for an entire day.  

Back pain can strike in several forms. The mildest is a mere dull ache, while the worst kind of pain is sharp and shooting. The upper, middle, and lower back can be affected, with the pain radiating into the limbs. 

Office workers may be the most vulnerable to back pain, but that doesn’t mean it can’t be avoided. In this article, we’ll discuss the best ways to deal with back pain without the help of medication. 

Use proper posture while sitting

Those who work in an office understand the need to spend long hours seated at their desks. They’re likely slumped over the keyboard, looking at computer monitors all day. Some people even hold a phone between their head and shoulder to multitask. 

But here’s the bad news: sitting for an extended period is one of the worst things you can do for your back. Based on how it’s structured, the discs, muscles, vertebrae, and small tissue all bear the brunt of the strain you unintentionally put on it. This especially happens every time you’re in a stationary position for an extended period. 

Get the right chair

The best way to counteract spinal stress is by correcting the way you sit. One way to do this is by using the right chair. Using the office chair that’s right for you reduces the strain placed on your spine while you sit. The more adjustment features the chair has, the better you can customize it according to your preference and needs. 

The height of the chair should allow you to bend at the knees at a 90-degree angle, while both feet rest flat on the floor. If getting a better chair is not an option, try to add a footrest or lumbar support as needed. 

Take regular breaks

It is also imperative to take breaks at regular intervals. Use a timer to make sure to follow these break periods consistently. As an example, look away from the monitor every 20 minutes for at least 20 seconds. 

Be sure to get up and stretch every hour. Grab a drink from the water cooler or take a bathroom break — any form of activity that breaks the prolonged hours of sitting. 

If you have the resources, you can upgrade to a sit-stand desk. Many desk manufacturers today allow the option to have both a typical sitting desk and a standing desk. And while standing for a long time can also be taxing to the body, this versatile desk gives you an option to switch from one position to another. 

The important thing here is to not lock yourself into one stationary position for consecutive hours. 

Set up an ergonomic workstation

You can also alter your workspace in a way that would be more convenient for you. For one, get yourself a headset or a hands-free device to avoid twisting your neck at awkward angles while on the phone. Second, make sure your monitors are at eye level to prevent yourself from looking down too much. 

And if you can, be conscious about the number of times you check handheld devices. You wouldn’t want to get used to craning your head forward to monitor a smartphone. Doing this only puts added strain on the neck. 

Upper cervical care for neck pain relief

One of the primary causes of neck pain is a possible misalignment on the top two bones in the spine. The topmost bone called the atlas keeps the head adequately balanced and freely moving. This versatility also puts the atlas at risk of moving out of position. 

Such misalignments are problems an upper cervical chiropractor can solve. We, as professional back pain chiropractors in IL, are trained to ensure the atlas is in proper alignment. As a result, it allows the spine to return to normal functionality. 

Once a misalignment is corrected, back pain can eventually be eliminated. That is a result of having the changed spine structures go back to their optimal positions. 

Here at 1st Place Chiropractic in St. Charles, Illinois, our chiropractors practice precise methods individually tailored for each patient’s needs. We take careful measurements to ensure an accurate adjustment. 

We don’t use methods that involve popping or cracking of the bones. We know the importance of gentle procedures when dealing with the atlas vertebra. Our goal is to have adjustments hold longer and give the body the time to heal. At the same time, it reduces stress on the spine. 

Our methods provide both immediate and long-term benefits to our patients. In turn, most of them are completely satisfied with this natural and drug-free form of relief we offer through upper cervical chiropractic care. 

If you wish to see how our methods can help with your lingering back issues, don’t hesitate to get in touch with us. You can drop us a line at (630) 584-5200, or email us at

But better yet, visit our clinic, especially if you live around the St. Charles area. We’ll be more than willing to walk you through the procedures we offer, to ensure you achieve permanent pain relief and subsequently improve the quality of your life.