How to Prevent Back Pain At Work

When it comes to chronic pain, both as an individual quality-of-life factor and public health issue, it’s critical that we focus on the workplace. The topic of pain at work is becoming increasingly important because we are spending so much time on the job.

Just look at the statistics. Employed people are spending more time working per workday, according to figures from the Bureau of Labor Statistics for 2008-2013:

·      2013 – 8.7 hours

·      2012 – 7.7 hours

·      2011 – 7.6 hours

·      2010 – 7.5 hours

·      2009 – 7.5 hours

·      2008 – 7.6 hours.

Since we are working more, we should expect our work environments to have more of an impact on our lives. Pain relief and prevention tactics must account for this change.

Below are a few tricks to minimize any back pain that might arise in a work environment, provided by chronic pain specialist and author Peter Abaci, MD.

Sitting up straight

It isn’t easy to maintain strong posture when sitting at a desk. It’s something that you have to consciously choose to correct. First, tuck in your shoulder blades. In taking that simple action, you just removed a significant amount of pressure from your lumbar spine and the supporting muscles in your lower back.

“In order to maximize this motion,” Abaci advises, “your elbows need to rotate inward toward your sides, and your chin should tuck slightly to lift the top of your head.”

Standing at attention

If you get on your feet, you can increase the range of motion in your joints, allowing you to move more easily without as much chance of lower back pain. While standing, dangle your arms at your sides, rotating them so that your thumbs are out. Slide your feet next to one another. Flex your glutes. As in the above exercise, bring your shoulder blades down and in, meeting in the middle of your back. Finally, allow your head to lift as if pulled up by a string, stretching out your entire body. Breathe in and out five times.

Taking a breath

Deep breathing has long been recognized as one of the best to do-it-yourself stress-reduction strategies, and relaxation is a cornerstone of pain relief. The importance of this all-natural therapy was underscored when integrative health icon Andrew Weil appeared on The Colbert Report in 2007 and was asked what element of alternative medicine he thought should be most accepted. His answer was deep breathing.

Sitting with your correct posture, allow your belly to move out and in as you inhale and exhale through your nose.

“Try closing your eyes to avoid distraction,” says Abaci, “and place a hand on your belly to focus on the breath.”

Beyond do-it-yourself

Are you experiencing pain at work? The above tactics offer great ways to reduce strain on your muscles and joints.

We can also help you with gentle, safe, and effective treatments that deliver long-lasting pain relief. Receive your first 2 back pain relief visits for only $47.