5 Ways to Manage Your Herniated Disc Pain at Your Desk Job

Sitting at a desk all day can exacerbate herniated disc pain, but there are several ways to manage discomfort without sacrificing work productivity.

Below, the International Spine, Pain & Performance Center team shares five ways to manage herniated disc pain and what to do when you can’t find relief.

1. Use proper ergonomics in the workplace

Ergonomics is all about fitting your workspace to you and your body. Proper ergonomics in the workplace can help with back pain and other musculoskeletal issues like headaches, carpal tunnel syndrome, and neck pain.

Adjust your chair, desk, and computer screen so that your spine from your neck down to your tailbone is in alignment. Your feet should be flat on the floor, your knees at a 90-degree angle, and your computer screen at eye level. 

Ideally, it would help if you used an ergonomically friendly desk chair. If your chair doesn’t have lumbar support, you can add a small lumbar pillow to your chair. In a pinch, a rolled-up sweater can function as a lumbar support and help keep your back in its natural curve. 

If sitting is too painful, consider using a standing desk or alternating between sitting and standing throughout the day. A standing desk allows you to maintain good posture and shift your weight, which can help reduce pressure on your spine.

If your herniated disc is in your cervical spine — C6-7 is the most common herniated disc in your cervical spine — it’s even more important to avoid craning your neck at work. Use a wireless headset (instead of cradling the phone), refrain from looking down (tech neck), and keep your eyes level with your computer monitor.

2. Take regular breaks throughout the day

Sitting for long periods can pressure your spine and worsen herniated disc pain. To keep your spine flexible, stand up, stretch, or take a short walk every 30 minutes.

Movement helps with back pain in another way: movement increases blood flow, and more blood flow means reduced inflammation. 

3. Strengthen your core

A weak core often spells trouble for your back. You'll likely struggle with poor posture if your core muscles aren’t strong. This combination of weak muscles and poor posture puts too much strain on your spine.

Strengthening your core can help promote spinal stability and reduce pressure on your disc. While this won’t eliminate pain immediately, consider this your long-game move against disc herniation pain.

Try adding a few core-strengthening exercises into your daily routine, such as seated pelvic tilts or seated abdominal bracing. Over time, these exercises can help reduce disc pain. Both are easy to do at your desk and can be done without disrupting your workflow.

4. Stretch throughout the day

Seated stretches can relieve stiffness and pressure on your spine. Stretching also keeps your muscles flexible and reduces the risk of aggravating your herniated disc.

If you receive prescribed stretches from your physical therapist, be sure to complete them each day.

5. Try hot and cold therapy

Hot and cold therapy can both be administered at your desk. Hot therapy, such as a heating pad or microwavable rice pad, can smooth muscles and help alleviate back or neck pain. Cold therapy, such as an ice pack or freezable back brace, can reduce inflammation. 

Alternate between the two, but just be sure to keep a towel or cloth between the ice pack and your skin.

What to do if the pain is too much

While these tips can help manage pain while you're at work, sometimes it's not enough to relieve you. If your pain lingers, isn't getting better with at-home treatment, or impacting your quality of life, give us a call.

Our team regularly diagnoses and treats herniated discs for people living in Washington, D.C., or Arlington, Virginia, areas. 

Your International Spine, Pain & Performance Center provider creates a custom treatment plan that may include physical therapy, oral medications, spinal cortisone injections,  and lifestyle modifications. 

You can also use our online scheduling system to request an appointment and explore the herniated disc solutions that are right for you.