{"id":9476,"date":"2026-10-16T10:00:00","date_gmt":"2026-10-16T08:00:00","guid":{"rendered":"https:\/\/complexspineinstitute.com\/sin-categoria\/active-breaks-for-office-back-care\/"},"modified":"2026-10-16T09:25:40","modified_gmt":"2026-10-16T07:25:40","slug":"active-breaks-for-office-back-care","status":"publish","type":"post","link":"https:\/\/complexspineinstitute.com\/en\/neurosurgery-blog\/active-breaks-for-office-back-care\/","title":{"rendered":"Active breaks to protect your back in the office"},"content":{"rendered":"<p><strong>Active breaks are one of the most useful, simple and realistic measures to prevent back pain in the office, especially when workdays are long and the body spends too many hours immobile. The key is not to \u201csit perfectly,\u201d but to frequently interrupt sitting time and make brief movement a habitual automatic action. In this article you will find a practical protocol to know how often to get up, what to do during each break, and when pain stops being a functional problem and requires medical assessment.<\/strong><\/p>\n<ul style=\"margin-bottom:16px;line-height:1.7\">\n<li>Sitting for many hours increases stiffness and muscle fatigue.<\/li>\n<li>Active breaks work best when they are brief, frequent and sustainable.<\/li>\n<li>You don\u2019t need to sweat or do intense exercise to notice a benefit.<\/li>\n<li>Getting up every 30 to 60 minutes is usually a reasonable guideline.<\/li>\n<li>Walking, mobilizing and changing posture are worth more than \u201cenduring\u201d being still.<\/li>\n<li>Ergonomics helps, but does not replace movement.<\/li>\n<li>If there are red flags, it is not advisable to attribute everything to the office.<\/li>\n<\/ul>\n<h2 id=\"que-es-y-por-que-ocurre\" style=\"margin-top:32px;margin-bottom:12px\">What active breaks are and why office back pain occurs<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\"><strong>Active breaks<\/strong> are short, scheduled interruptions of inactivity during the workday. They do not mean \u201cresting without moving,\u201d but rather getting up, changing posture, walking a few steps and doing simple movements to reduce the accumulated load on the spine, hips and postural musculature. In an office environment, where prolonged sitting, the keyboard, the screen and repetitive tasks predominate, these micro-interruptions make a lot of sense: the human body is not designed to remain still for hours on end.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">When a person stays seated for a long time, the muscles that stabilize the spine work continuously and end up becoming fatigued. At the same time, changes in pressure and joint movement are reduced, which favors stiffness in the lumbar area, thoracic region, glutes, hips and shoulder girdle. In other words: pain usually does not come from a single \u201cbad\u201d posture, but from the sum of immobility, sustained tension and lack of variation throughout the day. That is precisely why active breaks are more useful than a generic advice about postural hygiene.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">Available evidence in office workers suggests that interrupting sitting time with active breaks can reduce discomfort, fatigue and, in some contexts, perceived low back pain. Various studies and reviews indicate that programs of brief movement, postural changes and reduced sedentary behavior are more promising than insisting only on \u201csitting up straight.\u201d Clinical guidelines for low back pain also agree on one essential principle: staying active is preferable to prolonged rest.<\/p>\n<h2 id=\"sintomas-y-senales-de-alarma\" style=\"margin-top:32px;margin-bottom:12px\">Symptoms and red flags<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">Back pain related to sedentary work usually starts progressively. The most common signs are feeling load or stiffness at the end of the workday, a sensation of a \u201clocked back\u201d when getting up from the chair, heaviness in the lumbar area or between the shoulder blades, and partial relief from walking a few minutes. It is also common for discomfort to appear after several hours without active breaks, or to worsen on days with lots of typing, long meetings or car commuting.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">However, not all office back pain is harmless. It is important to watch for certain red flags: very intense pain that does not subside with a change of posture, fever, unexplained weight loss, recent trauma, pain that persistently wakes you at night, weakness in a leg or an arm, progressive loss of strength, persistent tingling that worsens, difficulty walking, changes in bladder or bowel control, or pain accompanied by significant general malaise. If any of these signs appear, active breaks alone are not enough: a medical evaluation is needed.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">Pain that stops being mechanical also deserves special attention. That is, pain that no longer clearly improves with movement, becomes constant, is accompanied by clear radiation to the leg, or limits basic activities outside of work. In those cases, the office may be acting as a trigger or amplifier, but not necessarily as the sole cause.<\/p>\n<h2 id=\"como-se-diagnostica\" style=\"margin-top:32px;margin-bottom:12px\">How the problem is diagnosed: examination and imaging tests<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">The diagnosis of back pain related to sedentary office work is, above all, clinical. This means it is based on the patient\u2019s history and physical examination. The professional usually asks when the pain began, at what time of day it appears, how long the person sits, which movements worsen or relieve it, whether there is radiation to the buttock or leg, and whether there is a history of injury, surgery or prior illnesses. Then they examine mobility, sensation, strength, reflexes, the ability to flex and extend the spine, and signs of neural irritation if the pain suggests it.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">Imaging tests are not routinely requested for nonspecific low back pain related to office work, especially if there are no red flags. MRI, X-ray or CT scans can be useful when a structural cause is suspected, when symptoms do not fit a simple mechanical low back pain, when there is neurological deficit or when the test result will change management decisions. This point is important because an image \u201cwith findings\u201d does not automatically mean that this is the cause of the pain. Many asymptomatic people show degenerative changes that are part of normal aging.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">In practice, the real value of diagnosis lies in distinguishing overload- and sedentary-related pain from a condition that requires a different approach. For this, the examination and context weigh much more than an isolated image. When pain is clearly related to sitting time, improves with walking and does not present red flags, the initial approach is usually conservative.<\/p>\n<h2 id=\"alternativas-tratamiento-no-quirurgicas\" style=\"margin-top:32px;margin-bottom:12px\">Non-surgical treatment alternatives<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">In most cases, the initial approach to office-related back pain is not surgical. The first goal is to break the pattern of immobility, reduce mechanical irritation and recover tolerance to effort. This is where <strong>active breaks<\/strong> stop being a general recommendation and become a concrete protocol.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\"><strong>Practical protocol for active breaks during the workday:<\/strong> get up every 30 to 60 minutes if you sit for most of the day. If your job is particularly static, start with a simple target: move at least 2 to 5 minutes for each hour of sitting. It does not have to be a long walk; getting water, walking up and down a flight of stairs, changing rooms, talking standing up or doing gentle mobility all count. The important thing is to break up accumulated sitting time.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">In each active break, choose three or four brief gestures: walk, gently extend the back, mobilize the hips, open the chest, rotate the trunk without abrupt movements and relax the shoulders and neck. A useful sequence can include thirty seconds of marching in place, ten heel raises, five gentle standing back extensions and several circular shoulder movements. If the pain is lumbar, alternating gentle flexion and extension without forcing usually helps. If the problem is higher up, it is advisable to combine scapular and cervical mobility with deep breathing.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">In addition to active breaks, conservative treatment usually includes regular exercise outside of work, especially progressive strength training, mobility work and adapted aerobic exercise. Evidence supports that exercise is helpful for low back pain, particularly when maintained over time. It may also be reasonable to adjust ergonomics: screen height, chair, lumbar support, keyboard and mouse placement, and the option to alternate sitting and standing. But remember ergonomics improves the environment; movement changes the actual load of the day.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">Analgesics or anti-inflammatories may be considered in certain episodes, always under medical guidance, but they do not replace re-education of sedentary patterns. It also makes little sense to rely solely on braces, corsets or passive solutions if the main problem is spending too many hours immobile. In this context, active breaks are a foundational intervention, not a cosmetic complement.<\/p>\n<h2 id=\"alternativas-quirurgicas\" style=\"margin-top:32px;margin-bottom:12px\">Surgical alternatives<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">For back pain related to office work and sedentary behavior, surgery is usually not part of the treatment. There is no operation for \u201csitting for many hours.\u201d Surgical intervention is only considered if the pain is the consequence of a specific structural pathology that justifies it, such as relevant nerve compression, vertebral instability, significant stenosis or a lesion that does not respond to conservative treatment and causes clear functional deterioration.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">That is why it is so important not to confuse mechanical office pain with a surgical problem. The vast majority of people improve with education, scheduled movement, exercise and changes in work habits. If surgery is being considered, we are no longer talking about active breaks as a preventive strategy, but about a different entity that must be evaluated on its own clinical merits.<\/p>\n<h2 id=\"beneficios-riesgos-efectos-adversos\" style=\"margin-top:32px;margin-bottom:12px\">Benefits, risks and adverse effects<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">The benefits of active breaks are very practical: they decrease stiffness, reduce continuous load on the same structures, help restore local circulation, improve the sense of energy and make the back better tolerate the workday. Many people also notice that by moving frequently they end the day with less feeling of being \u201clocked\u201d and less need to desperately \u201cstretch the back\u201d when getting up from the chair.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">Risks are low if movements are gentle and adapted. Still, avoid bouncing, sudden twists, deep flexions that worsen pain or aggressive stretches done \u201cout of obligation.\u201d A common mistake is turning an active break into an intense improvised exercise session. That is not necessary and, in some people, can increase irritation. A useful rule is simple: the break should leave you the same or better, never clearly worse.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">The most likely adverse effects are not serious: transient discomfort, a sense of stiffness if you have not moved for a long time, or mild muscle soreness when starting a new program. If radiating pain, loss of strength, persistent tingling or sustained worsening appear after beginning to move, the plan should be reviewed and another cause ruled out.<\/p>\n<h2 id=\"criterios-derivacion-especialista\" style=\"margin-top:32px;margin-bottom:12px\">Criteria for referral to a specialist<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">Referral to a spine specialist, physical medicine and rehabilitation, orthopedics or spine neurosurgery is advisable when pain persists despite a well-executed conservative treatment program, when it significantly limits daily life, or when red flags appear. Specialized assessment is also recommended if there is persistent radiation to the leg or arm, suspected neurological deficit, prior surgery, known deformity or relevant diagnostic doubts.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">In the context of active breaks, the referral criterion does not depend only on the duration of symptoms, but on functional impact and symptom quality. If a person continues to worsen despite improving ergonomics, increasing activity and consistently performing active breaks, improvisation is not advisable. Specialized evaluation can confirm whether it is mechanical pain, a myofascial problem or another cause that requires different tests or treatments.<\/p>\n<h2 id=\"tiempos-recuperacion-realistas\" style=\"margin-top:32px;margin-bottom:12px\">Realistic recovery times<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">Improvement times depend on how long the problem has been present, the level of sedentary behavior, prior physical condition and whether the provoking factor is corrected. In mild office-related discomfort, some people notice changes in a few days after incorporating frequent active breaks. In other cases, improvement is slower and requires several weeks of consistency, especially if there is muscle deconditioning or a long history of poor work routines.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">An important idea: the goal is not to eliminate all discomfort in a single week, but to make the back better tolerate daily load and reduce the frequency of relapses. A good active breaks program does not act like an \u201coff switch,\u201d but as a cumulative prevention strategy. Realistic recovery usually combines immediate changes, like getting up more often, with long-term changes, such as improving general fitness and controlling work load.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">If after several weeks of correct follow-up there is no clear improvement, the problem may not be just sedentary behavior. In that case, re-evaluating the diagnosis, reviewing exercise technique, the workstation and the possible existence of another cause is necessary.<\/p>\n<h2 id=\"cuando-acudir-a-urgencias\" style=\"margin-top:32px;margin-bottom:12px\">When to go to the emergency room<\/h2>\n<p style=\"margin-bottom:16px;line-height:1.7\">You should go to the emergency room if back pain is accompanied by loss of bowel or bladder control, numbness in the perineal area, sudden or progressive weakness in a limb, inability to walk, fever with poor general condition, pain after a major blow, unbearable pain that does not subside with relative rest and prescribed analgesics, or neurological symptoms of sudden onset. Also if persistent nighttime pain is associated with weight loss, cancer history or rapid worsening.<\/p>\n<p style=\"margin-bottom:16px;line-height:1.7\">Active breaks are intended for prevention and management of common mechanical discomforts, not for treating emergencies. If you notice that something \u201cdoesn\u2019t fit,\u201d it is better to seek evaluation rather than assume everything is due to the office.<\/p>\n<h2 id=\"mitos-y-realidades\" style=\"margin-top:32px;margin-bottom:12px\">Myths and realities<\/h2>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Myth: \u201cIf I sit with good posture, my back won&#8217;t hurt\u201d<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Reality: a correct posture helps, but does not compensate for hours of immobility. The back needs frequent movement, not static perfection.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Myth: \u201cActive breaks only work if I exercise\u201d<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Reality: it is enough to get up, walk and move joints for a few minutes. The sum of micro-breaks matters much more than a single isolated session.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Myth: \u201cIf it hurts, better not move\u201d<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Reality: unless there is a specific medical indication, prolonged rest usually worsens stiffness and exercise tolerance. Moving is often part of the solution.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Myth: \u201cA pricey chair solves it all\u201d<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Reality: ergonomics helps, but a good chair does not replace active breaks, exercise or habit changes.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Myth: \u201cIf the pain is from the office, it can never be serious\u201d<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Reality: often it is a benign mechanical problem, but there are red flags that require ruling out other causes.<\/p>\n<h2 id=\"preguntas-frecuentes\" style=\"margin-top:32px;margin-bottom:12px\">Frequently asked questions<\/h2>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">How often should I get up if I work sitting?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">As a practical reference, every 30 to 60 minutes. If possible, combine shorter micro-breaks with a slightly longer break mid-morning or mid-afternoon.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">How long should an active break last?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Between 2 and 5 minutes is usually enough to break the inertia of sitting. It doesn\u2019t need to become a workout.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Which is better: walking or stretching?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Both help. Walking changes the overall load and gentle stretches can relieve localized stiffness. Ideally combine movement and mobility.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Do active breaks help if I already have low back pain?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Yes, provided the pain has no red flags and movements are adapted to your tolerance. In many cases they help reduce stiffness and improve the workday.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Should I do active breaks even if I&#8217;m in a hurry?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Precisely when you&#8217;re in a hurry is when they&#8217;re most useful. Interrupting sedentary behavior is a small investment with cumulative impact.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Do active breaks replace exercise?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">No. They are part of daily care, but ideally should be complemented with regular physical activity outside of work.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">What should I do if pain worsens when trying new exercises?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">Reduce intensity, simplify the sequence and review technique. If the worsening is clear or persists, professional assessment is advisable.<\/p>\n<h3 style=\"margin-top:24px;margin-bottom:8px\">Is there a best time to do active breaks?<\/h3>\n<p style=\"margin-bottom:16px;line-height:1.7\">More than a specific time, regularity matters. It is better to move several times a day than to take a single long break.<\/p>\n<h2 id=\"glosario\" style=\"margin-top:32px;margin-bottom:12px\">Glossary of medical terms<\/h2>\n<ul style=\"margin-bottom:16px;line-height:1.7\">\n<li><strong>Sitting (sedentary behavior):<\/strong> the position of being seated for a prolonged period.<\/li>\n<li><strong>Low back pain (lumbalgia):<\/strong> pain localized in the lower part of the back.<\/li>\n<li><strong>Spine (vertebral column):<\/strong> structure formed by vertebrae that protects the spinal cord and supports the trunk.<\/li>\n<li><strong>Stiffness:<\/strong> a sensation of loss of mobility or a \u201chard back.\u201d<\/li>\n<li><strong>Joint mobility:<\/strong> the capacity of a joint to move through a normal range.<\/li>\n<li><strong>Neurological deficit:<\/strong> alteration of strength, sensation or reflexes due to nerve or spinal cord involvement.<\/li>\n<li><strong>Nerve compression:<\/strong> pressure on a nerve root that can cause radiating pain, tingling or weakness.<\/li>\n<li><strong>Ergonomics:<\/strong> adaptation of the workstation to the body&#8217;s capabilities to reduce overload.<\/li>\n<li><strong>Postural musculature:<\/strong> the group of muscles that help maintain posture and stabilize the spine.<\/li>\n<li><strong>Prolonged immobility:<\/strong> lack of postural changes during long periods, with increased stiffness and fatigue.<\/li>\n<\/ul>\n<h2 id=\"referencias\" style=\"margin-top:32px;margin-bottom:12px\">References<\/h2>\n<ul style=\"margin-bottom:16px;line-height:1.7\">\n<li>NICE, Low back pain and sciatica in over 16s: assessment and management, 2016. <a href=\"https:\/\/www.nice.org.uk\/guidance\/ng59\" target=\"_blank\" rel=\"noopener\">https:\/\/www.nice.org.uk\/guidance\/ng59<\/a><\/li>\n<li>Mayo Clinic, Desk stretches: Video collection, 2026. <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/office-stretches\/art-20046041\" target=\"_blank\" rel=\"noopener\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/office-stretches\/art-20046041<\/a><\/li>\n<li>Mayo Clinic, Office ergonomics: Your how-to guide, 2022. <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/office-ergonomics\/art-20046169\" target=\"_blank\" rel=\"noopener\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/office-ergonomics\/art-20046169<\/a><\/li>\n<li>Mayo Clinic Health System, Back pain basics and self-care tips, 2023. <a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/back-pain-self-care-tips\" target=\"_blank\" rel=\"noopener\">https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/back-pain-self-care-tips<\/a><\/li>\n<li>PubMed, The effects of breaks on low back pain, discomfort, and work productivity in office workers, 2018. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29409639\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/29409639\/<\/a><\/li>\n<li>PubMed, Breaking up workplace sitting time with intermittent standing bouts improves fatigue and musculoskeletal discomfort, 2014. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25168375\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/25168375\/<\/a><\/li>\n<li>PubMed, The effects of active break and postural shift interventions on recovery from and recurrence of neck and low back pain in office workers, 2021. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34450361\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/34450361\/<\/a><\/li>\n<li>PubMed, The association between sedentary behavior and low back pain in adults: a systematic review and meta-analysis of longitudinal studies, 2022. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35391924\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/35391924\/<\/a><\/li>\n<li>Cochrane, Exercise for treatment of chronic low back pain, 2021. <a href=\"https:\/\/www.cochrane.org\/evidence\/CD009790_exercise-treatment-chronic-low-back-pain\" target=\"_blank\" rel=\"noopener\">https:\/\/www.cochrane.org\/evidence\/CD009790_exercise-treatment-chronic-low-back-pain<\/a><\/li>\n<li>Cochrane, Exercise therapy for treating acute non-specific low back pain, 2022. <a href=\"https:\/\/www.cochrane.org\/evidence\/CD009365_exercise-therapy-treating-acute-non-specific-low-back-pain\" target=\"_blank\" rel=\"noopener\">https:\/\/www.cochrane.org\/evidence\/CD009365_exercise-therapy-treating-acute-non-specific-low-back-pain<\/a><\/li>\n<li>NASS, Clinical Guidelines: Low Back Pain, 2024. <a href=\"https:\/\/www.spine.org\/Research\/Clinical-Guidelines\/Low-Back-Pain\" target=\"_blank\" rel=\"noopener\">https:\/\/www.spine.org\/Research\/Clinical-Guidelines\/Low-Back-Pain<\/a><\/li>\n<li>PubMed, Causal assessment of occupational sitting and low back pain: results of a systematic review, 2010. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20097618\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20097618\/<\/a><\/li>\n<\/ul>\n<p style=\"margin-top:32px;padding:16px;background:#f4f6f8;border-left:4px solid #0B2545\"><strong>Notice: this content is for educational and informational purposes only and does not replace assessment, diagnosis or treatment by a qualified healthcare professional. For any symptoms, consult a physician. Active breaks can help prevent back pain in the office, but they do not replace an evaluation if red flags appear.<\/strong><\/p>\n<p style=\"margin-top:24px;line-height:1.7\">If symptoms persist or worsen, the safest option is to <a href=\"https:\/\/complexspineinstitute.com\/en\/request-evaluation\/\">request an evaluation<\/a> with a spine specialist, who can assess your specific case and guide you on the most appropriate options.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Active breaks are one of the most useful, simple and realistic measures to prevent back pain in the office, especially when workdays are long and the body spends too many hours immobile. The key is not to \u201csit perfectly,\u201d but to frequently interrupt sitting time and make brief movement a habitual automatic action. In this [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":9474,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_title":"Active breaks to protect your back in the office","rank_math_description":"Find out how often to get up and what to do during active breaks to prevent back pain in the office with a practical protocol.","rank_math_focus_keyword":"active breaks","footnotes":""},"categories":[19],"tags":[],"class_list":["post-9476","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-neurosurgery-blog"],"_links":{"self":[{"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/posts\/9476","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/comments?post=9476"}],"version-history":[{"count":1,"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/posts\/9476\/revisions"}],"predecessor-version":[{"id":9482,"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/posts\/9476\/revisions\/9482"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/media\/9474"}],"wp:attachment":[{"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/media?parent=9476"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/categories?post=9476"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/complexspineinstitute.com\/en\/wp-json\/wp\/v2\/tags?post=9476"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}