'Back' to Basics: Simple Ways to Reduce Back Pain at Work

Friday, May 04, 2018


Back pain is a very prevalent health problem, especially in most workplaces. Most people have experienced back pain at some point regardless of whether their work is manual or they sit in an office all day. Experts attribute a great percentage of back pain cases to activities that affect how bones and ligaments on our backs work. Good news is that preventing back pains is not as hard as you may have previously thought. Discussed below are five tips to preventing back pain at work. 

1. Exercise Regularly
Experts advise regular exercise, contrary to what most people believe that rest cures back pains. Physical activity relieves muscle tension and reduces inflammations. It is good for joints fluid too. The other reason for regular exercise is to cut weight and keep fit. Ditch the excuse of lacking time to go to the gym and incorporate exercise into your daily activities, or at least a few times a week in case your busy schedule is limiting. For instance, take the stairs at work instead of the elevator, or walk to work instead of driving. These simple activities will save you the trouble of back pains. 

2. Maintain Proper Posture
Maintaining good posture is key to preventing back pains. In most offices, people spend the better part of their days slouching on computers and telephones; little do they realize the harm their poor postures subject their backs to. It is advisable to always try and maintain a good posture whether seated, or lifting things, bending, and even walking. Take breaks from long hours of working behind a computer to stretch or take a walk.

3. Keep at a Healthy Weight
As they say, an apple a day keeps the doctor away. Our eating habits affect our general health, especially when it comes to body weight and energy levels. Being overweight and packing extra pounds in the midsection strains the back because it shifts the center of gravity to the lower back. try and develop a habit for a healthy diet of vegetables, whole grains, lean meat, and fresh fruits. Eating healthy and having a culture of regular exercises will keep the weight in check.

4. Reduce Stress
The workplace can be really stressful and people do not realize how much harm stress can cause. Stress has the ability to increase muscular tension, making the muscles more vulnerable to injury. Due to this constant tension, your back muscles can sustain injuries from minor strains that under normal circumstances would not cause injury. To avoid such muscle tensions, indulge in activities that reduce stress such as yoga, which not only relieves stress but is also a form of exercise.

5. Quit Smoking
Compared to non-smokers Smokers are more likely to experience back problems, research dictates. The nicotine found in cigarettes is known to reduce blood flow to the disks of the spine. This tends to lead to a dried out spine, and inflammation with the possibility of even cracking. Nicotine also reduces the amount of oxygen absorbed into the blood, which leads to malnourishment of muscles and tendons.

Even though back pains are not in most cases fatal, they can cause discomfort and reduce a person’s productivity. The good news is that preventing back pains is not rocket science. People only need to make a few changes in their lifestyles, make a few sacrifices and remain consistent. In addition to suggested ways of preventing back pains, always see a physician in case of an injury. You can also learn more from officeworthylist.com when it comes to ergonomic office furniture that can help prevent back strain.

You Might Also Like

0 comments

Subscribe