Back pain is a common problem, especially for those who spend their days working at a desk. There are plenty of ways to keep your spine healthy and more comfortable while you work.
Why back pain happens at work
Before we dive into tips, we need to understand why your back may be hurting in the first place. Do you sit for long hours? If so, your spine could be strained. Poor posture, lack of movement, and an uncomfortable chair can all contribute to back pain. Do you have a job requiring a lot of heavy lifting and standing on your feet? Repeatedly bending or twisting to lift objects can also cause problems. But we’re not all doom and gloom… Making simple changes can help avoid these issues.
Adjust your workspace
One of the best ways to prevent back pain is by setting up your workspace correctly.
- Choose the right chair: A good chair should support your lower back. Look for a chair with adjustable height and lumbar support. Keep your feet flat on the floor or on a footrest, and make sure your knees are level with your hips.
- Position your computer screen: Your screen should be at eye level if you have to look up or down, it can strain your neck and back. Use a monitor stand or stack some books to raise your screen to the proper height.
- Keep everything within reach: Place frequently used items, like your phone, notepad, or pen, within arm’s reach to avoid straining your back by twisting or stretching.
Take regular breaks
Sitting for long periods can be harmful. Take breaks:
- Stand and stretch: Every 30 minutes, stand up and stretch your arms and legs. This will improve your circulation and relieve tension in your muscles.
- Walk around: Take short walks during your breaks. Even a quick stroll around the office can help reduce stiffness and improve your mood.
- Do simple exercises: Do a few desk exercises, like shoulder rolls, neck stretches, or seated leg lifts, to keep your muscles engaged.
Lift properly
If your job involves lifting objects, do it safely:
- Bend at the knees: Always bend your knees, not your waist, when lifting something heavy. Keep the object close to your body and use your leg muscles to lift.
- Keep your back straight: Maintain a straight back while lifting. Avoid twisting your body, as this can lead to injuries.
- Ask for help: This may be the toughest tip of all! If it’s too heavy, ask a coworker for help or use a dolly or cart.
Stay active outside of work
Regular exercise outside of work can strengthen your back:
- Try core exercises: Activities like yoga, Pilates, or core strengthening exercises can improve your posture and support your spine.
- Stay hydrated: Drinking plenty of water helps keep your discs hydrated and your muscles flexible.
- Maintain a healthy weight: Carrying extra weight can put additional stress on your spine. Eat a balanced diet and stay active to maintain a healthy weight.
