According to the American Chiropractic Association, as many as 31 million Americans suffer from lower back pain. It is a leading cause of disability across the globe, and causes many sick days and missed work. It’s important to take precautions at your workplace to ensure that you don’t injure your back. For both officeworkers and people who work from home, there are many options to keep your back strong and feeling good. Here are a few ways to avoid back pain at work:

Set up your office ergonomically
One of the major reasons people’s backs hurt at the end of the day is because they have bad posture at their desk. You may be surprised to learn what a difference a new office chair can make. Another common issue is the height of the computer and keyboard. According to Spine-health, your feet should be flat on the floor and your arms parallel to your desk. Your elbows should be at a 90-degree angle. It’s simple to adjust your chair or desk height to reflect these changes. If your chair is too high in order to facilitate this position, you should consider getting a foot stool to prevent leg fatigue and foot pain that occurs if your legs dangle. Your computer should be at eye level. Place a stack of books underneath your monitor to adjust this if necessary. This will help keep your neck and back in alignment, avoiding pain at the end of the day.

Take breaks
It’s not good for the body to stay in one position for long periods of time. Taking breaks to get up and walk around can do wonders for your body and mind. One bit of professional advice that is not often passed around is that breaks are necessary in order for your quality of work to remain high. Take a break every hour to go on a five to 10 minute walk. When you return to your desk, you may find your body is much more relaxed. Plus, you’ll have fresh energy to go at your to-do list.

Try yoga
Exercise has many benefits, including helping to counteract the hours you spend working at a computer and sitting at a desk. Even driving for long periods of time can cause back pain. To help your body cope with these stagnant positions, try doing some yoga poses in the morning, during a break at work and before bedtime. You don’t have to go to an organized class, just find a quiet place to do a few poses. Sphinx, cobra, supine twist and child’s pose are all great options for quick movements to help your back lengthen and grow stronger. They’re also de-stressers that can alleviate anxiety and promote good sleep after a long day. If you can fit in a few yoga poses during your work day you may find you have more energy. Don’t wait until you receive chiropractic Christmas cards to take care of your back health. These small changes can do a world of good.