6 Ways How To Prevent Back Pain At Work

By Dr. Bryant Harris

Get Back To Work

It can be dull and achy OR it can be sharp and stabbing. What are we talking about? BACK PAIN

Too much of our dismay, our occupations – such as nursing, construction, surgery, secretary or CEO – can take a significant toll on the health of your back and spine.

Due to your discomfort, it can make performing your job difficult due to lack of concentration.

Understanding what contributes towards your back pain, will ultimately lead you to alleviating it and preventing it from returning.

3 Major Causes Of Back Pain

Unfortunately, your back pain cannot be only attributed to one factor, but many:

  1. STRESSFUL LOAD. Exerting an excessive amount of force on your back through lifting or moving heavy objects incorrectly can lead to injury.
  2. REPETITIVE MOVEMENTS. By doing certain movements repetitively can place stress on muscles leading to fatigue or injury.
  3. POOR POSTURE. Similarly to doing repetitive movements, poor posture can exaggerate your backs natural curves placing stress on your muscles causing for dysfunction in your body.

But we cannot neglect that certain lifestyle factors – smoking, obesity, bad sleeping positions, stress and poor physical condition – are certainly at play here as well.

6 Activites You Can Do To Prevent Back Pain

By implementing a few of the things below can help you with managing and preventing your back pain at work.

  1. MOVE. Losing weight can help ameliorate some of the stress on your back. It is recommended that most healthy adults exercise at a moderate pace for at least 150 minutes a week or 75 minutes of vigorous aerobic active. Supplementing your aerobic activity with some strength training exercise can stabilize and strengthen your core muscles (back and abdomen).
  2. MAINTAIN GOOD POSTURE. While standing, evenly distribute your weight between both feet. Avoid slouching. When seated, select a chair, which allows you to place both feet flat on the floor, shoulder width apart while keep your knees at 90 degrees directly over your ankles. If warranted, elevate your feet with a stable footrest. Avoid crossing your legs at your desk because it can lead to poor circulation and puts pressure on the hips and spine leading to poor posture. Choose a chair that supports your lower back’s curve, if it does not do this place a rolled towel or small pillow behind your lower back to do so. Lastly, remove your wallet or cellphone from your back packet while sitting, to prevent putting additional pressure on your lower back.
  3. LIFT WITH YOUR LEGS. When lifting and carry a heavy object, bend at your knees and brace your abs and lower back muscles. Minimize the distance between you and the object you are attempting to left to avoid excess stress on your lower back. Maintain a neutral spine – flat back. If you find that the object proves to be too heavy to lift safely, request assistance.
  4. MIX THINGS UP. Alternate physically demanding tasks with less demanding ones. While working at a computer make sure that you focus on aligning your head and neck right above your shoulders to avoid straining forward. Position the top of your monitor at eye level and invest in a document holder. Ensure that you’re your mouse and keyboard are within reach so you don’t overstretch or twist your shoulder, arm or wrist when performing routine daily tasks. If you use the phone most of the day, no more phone cradling for pinning the phone between your shoulder and ear while you multitask is murder to your neck. Utilize a headset or speakerphone for any conversation that may last longer than five minutes.
  5. TAKE BREAKS. If you have to sit for an extended period of time, change your position regularly, stand up, walk or stretch every hour or two.
  6. CHIROPRACTIC CARE. Chiropractic ensures that your spine and nervous system is functioning optimally because when your spine is misaligned due to trauma or poor habits it will degenerate quicker, be prone to hurting, and contribute to poor health overall.

Don’t let back pain be issue throughout your workday and free time. Take some time to examine your environment and address those situations that may aggravate your back. Even the smallest changes can lead you in the right direction in easing your back pain.