Almost everyone will experience back pain at some point in life. It varies from one person to the other. Whether it’s sharp and stabbing or dull and achy, it can make it hard to concentrate while you’re working. There are many causes of back pain. Read on how to relieve back pain at work.
Causes of back pain
Severe back conditions or diseases are rare. It is minor strains, inflammation or pinched nerves that account for the majority of cases of back pain, which are:
- Twisting or bending awkwardly
- Not sitting correctly in a chair for long periods
- Driving for a long time without stopping for a break
- The repetitive strain caused by overusing specific muscles (e.g., when playing a sport or carrying out heavy lifting at work)
- Lower back pain after standing for a few minutes.
These are more serious and chronic back problems which require medical treatment:
- Prolapsed disc/sciatica slipped – lower back pain characterized by numbness and tingling along one leg
- Arthritis – stiffness, and pain in the joints
- Whiplash – neck pain and headaches following an impact
- Pain caused by a spinal fracture.
Common causes of back pain at work
Some factors can contribute to back pain at work. For example:
- Using too much force on your back — such as by moving or lifting heavy objects — can cause back injury.
- Repeating specific movements, especially those that involve rotating or twisting your spine, can injure your back.
- If you have bad posture or sit all day in a chair with inadequate back support, a desk job can contribute to back pain.
Here are some ways to prevent back pain while you’re at work:
Pay attention to posture.
When you’re standing, balance your weight evenly on your feet and don’t slouch. When you’re sitting—to promote good posture—choose a chair that helps your spinal curves. Customize the height of your chair so that your feet rest flat on the floor or a footrest and your thighs are equal to the floor.
To prevent putting extra pressure on your lower back and buttocks, remove your wallet or cell phone from your pockets when sitting.
Lift objects properly.
Raise with your legs and tighten your core muscles when you are lifting and carrying heavy objects. Keep the object close to your body,make sure the natural curve of your back is maintained, and don’t twist when lifting. You can ask someone to help you if an object is too heavy to lift safely.
Take regular breaks to stretch and walk around.
Taking a break from your work is essential to prevent back pains. You should walk around for between three and five minutes every half hour. Try doing stretches to help your back. If you’re already in pain, you can ease it with these specific stretches.
Back pain can make working a struggle, even in your free time. Although you’re not stuck with it, you should examine your work environment and check out things that might aggravate your back. To help you relax your back at home, hire a professional house cleaning service to lessen the pain.