How to Prevent Back Pain at Work

What is back pain?Back pain is a debilitating occurrence of pain in the lower or upper back and can originate from the muscles, nerves or bones of the back and surrounding regions.

Back pain can take on various forms including dull and achy or sharp and shooting but both result in extreme discomfort and the inability to focus on the job at hand.

Individuals in certain careers are especially vulnerable to significant strain on the back but almost all jobs can create back pain if you are inattentive to surroundings and signals from your body. Certain actions can generate new back pain or worsen old pain.

Causes of Back Pain at Work

1) Force – lifting and moving heavy objects without using proper techniques can strain your back.

2) Repetitive work – especially if it is within a limited range or if in an awkward position may result in muscle fatigue and injury.

Causes of Back Pain at Work

3) Poor posture – at your computer or desk can lead to muscle fatigue and injury.

4) Stress – from work or other factors may result in tense and tight back muscles and subsequently back pain.

Prevention Tips

There are certain preventative measures you can take to avert back pain at work. Sitting at your desk or in front of a computer all day or conducting repetitive work can take a toll on your physical and mental health. A possible solution is to incorporate an exercise regimen in your daily schedule.

You can do exercise outside of work but you should also make sure to take breaks and do some physical activity (ex: take a walk, stretching) while at work.

Prevention Tips

Monitoring your posture is also crucial in taking care of your back. Most jobs require sitting at a desk for the duration of the day and it is necessary to make appropriate adjustments to support your posture.

If you are sitting, choose a chair that supports your back’s lower curve and allows you to place both feet firmly on the ground while keeping your knees in line with your hips. Positioning your computer monitor at eye level will also enforce proper posture.

Adjustments must also be made if you are standing at your job all day. Holding reading material at eye level will improve posture and resting your feet in between will also be beneficial.

Prevention Tips

Proper lifting techniques are essential for minimizing injury and preventing back pain. When picking up and carrying a heavy object, ensure to lift with your knees while tightening your core. Maintain a straight back and evenly distribute the weight.

If you feel that the object is too heavy, find someone to help you or use a machine to lift and carry the object to the appropriate location.

Prevention Tips

Ensure that you take adequate and appropriate breaks at work. This will allow you to be a more efficient worker while maintaining your physical and mental health.

If you are not able to take a break at a certain time, try shifting your position or altering your repetitive task so that you minimize the physical strain exerted on your body.

Prevention Tips

Various factors can cause stress and it is important to acknowledge this stress and the root of it. Once you recognize the stress, you can take appropriate action before it builds up and leads to physical pain or injury.

Doing deep-breathing exercises, some form of physical activity or speaking with a friend are some of the ways that you can relieve stress.

Back pain can take away from living your life to the fullest. You are especially susceptible to back pain at work, where you spend most of your waking hours. Nevertheless, there are certain steps you can take to prevent and minimize injury and back pain. Your chiropractor can also help with finding the right strategies for you.

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