6 Ways to Help Work-Related Back Pain

prevent-back-pain-at-work-315x217If you deal with back pain at work, you know how difficult it can be to get through the day. Some workers accept this pain and take over-the-counter medication on a daily basis. But there is a better way to manage pain.

There are several causes of work-related back pain and it can vary by person. It is difficult to pinpoint the underlying cause. But once you know your triggers, you must take steps to relieve pressure and inflammation.

1. Get a chair that supports your spine

Maybe the problem isn’t your back, but rather your chair. An office chair that offers poor support can put pressure on your spine or lower back, thus triggering chronic pain. You can relieve discomfort by placing a towel or pillow behind your back, or you can look at ergonomic chairs for your office.

These chairs allow adjustment of the seat height, width and depth, backrest and armrests. In addition, ergonomic chairs offer better lumbar support. Perfect for anyone who sits at a desk for long periods of time, these chairs can help reverse work-related chronic back pain.

2. Don’t cross your legs

You probably do this without realizing it. However, make a conscious effort to not cross your legs when sitting at your desk. This can create pressure in your legs and trigger back pain while you’re sitting.

3. Take breaks

Not to imply blowing off the work day, but if you experience work related back pain, it’s a good ideal to rise from your desk and stretch. Walking around for as little as five minutes can provide relief. Go for a coffee break, or simply switch to a task that requires standing. It also helps to walk and pace your office while talking on the phone.

4. Skip the high heels

Sure, high heels may make your outfit. But if you’re dealing with chronic back pain on a daily basis, heels can be your worst nightmare. Regardless of whether you stand all day or sit most of the day, always have a pair of flats on hand. Perhaps you can alternate shoes throughout the day. Wear your heels for a few hours in the morning, and then switch to your flat shoes to give your back and feet a break.

5. Stretch your body

Back pain can develop after sitting in one position for too long. If you have to sit for most of the day, stretch your arms a few times throughout the day to exercise your back muscles. Roll your head from shoulder to shoulder to loosen the muscles in your upper back. You can also loosen your back muscles by stretching your arms to the ceiling.

6. Reduce stress

Stress can trigger muscle tension and spasms, which may occur during the workday. If possible, eliminate stressors at work to maintain your back health. Create a daily schedule, don’t over-commit, take frequent breaks to clear your mind and don’t procrastinate.

Back pain can have a huge impact on your workday and greatly impact productivity. Apply these suggestions and get through your day with minimum discomfort.


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