5 Easy Tips To Relieve Back Pain At Work

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It’s no secret that back pain is among the most prevalent workplace concerns. Its symptoms can affect every aspect of one’s life, making it the leading cause of disability on a global scale. And even for people whose jobs don’t involve physical labor, the pain can still be worrying. 

So, how should back pain at work be addressed? What causes it? If back pain has been hindering your productivity at work, read further below to know its possible causes and how to relieve the pain.


What Causes It?

Various accidents or actions can bring on back pain. You may have improperly lifted a large object, overexerted yourself, repeated specific movements, or even slept in a way that strained your back. Specifically, jobs requiring heavy lifting, pushing, or dragging are more likely to result in workplace accidents and back pain. Bad ergonomics or posture can also cause back pain for office workers.

People who aren’t physically fit are also more likely to experience back pain. It is because a weak back and core muscles may not provide enough support to the spine. As aging causes a reduction in muscle suppleness and tone, back muscles can weaken. If you work in an inactive job or a desk job that requires you to sit all day on a chair, you may develop back pain, especially if you have insufficient support.

Another frequent cause of back pain is the fast pace of certain occupations. Many professions, regardless of industry, have strict deadlines and long shifts with few breaks. For instance, if you’re hurrying to meet your company’s deadlines, you may forget to stretch or take a break since you’re so focused on completing the work.  

Have you now figured out the cause of your back pain? If so, you may visit a physiotherapist in Brampton or anywhere near your area so you may tell them about your issue and resolve it. You may also read on further for helpful tips to relieve the pain.


What Can You Do?

So, what can you do to minimize the stress on your back while working? If back pain is inevitable at work, there are still ways to alleviate the discomfort. After all, nobody wants to live with this pain every day.

Whatever the reason for your back pain at work, here are some tips for relieving the pain.

1. Pay Close Attention To Your Posture

Whatever you do at work, pay attention to your posture. When you stand, ensure your weight is equally balanced on your feet. Moreover, when you sit, encourage good posture by not slouching. Choose a chair that provides sufficient back support. It might help if you could adjust your chair’s height so your feet can lay flat on the ground. When you focus on your posture, you can perform more effectively at work and be more comfortable.  

2. Take Quick Breaks

Do you have to sit or stand for the whole eight-hour workday? In that case, taking a break is essential. It’s believed that humans are intended to move and that staying in one position for hours can wreak havoc on the body. With that said, at least once every hour, take micro-breaks to use the bathroom, drink a glass of water, or stretch. Try to alternate standing and sitting throughout the day.  

3. Lift Objects Properly

If your job necessitates you to move heavy objects, do so in a way that doesn’t harm your body. It means you should get near the item, bend your knees, and stiffen your abdominal muscles while carrying them. For support as you stand up, use your leg muscles. Maintain the curvature in your back while holding the object close to your body. If an item is too heavy to lift safely, seek assistance from another individual.

4. Answer Telephone Calls Properly

Do you have a desk job that requires you to answer calls? When answering calls, many people put their telephones between their heads and shoulders to use their hands on other things. While this allows you to multitask, it may cause neck, shoulder strain, and eventually, back pain. It would be best to use a headset or a speakerphone, particularly if you want to free up your hands or if your calls last for more than five minutes.

5. Refrain From Crossing Your Legs

It’s believed that prolonged sitting with crossed legs causes serious spine problems, fosters poor blood flow, and raises the risk of straining the muscles around the hips. Rather than crossing your legs, keep your legs parallel to the floor and your knees aligned to your hips to improve blood flow. Also, walk around your workspace for a few minutes to prevent muscle spasms. This practice creates a sense of ease and relief.  


Final Thoughts

Back pain is a common problem among individuals with extended work hours. Try following the tips above to minimize such unwanted and bothersome pain. However, if your back pain is severe, it may be best to consult a physician or other healthcare professional. Ultimately, your back’s health should be your top priority!