Preventing Back Pain at the Workplace: Expert Tips from a Back Pain Specialist

Back pain has become prevalent within the global population, and an unfavorable workplace environment is the cause for so many. Expounding on the fact that people are glued to their computers for a long time without proper posture most of the time, some authors concluded that improper ergonomics can severely damage the spine. But hope is not lost for the desk warriors out there! However, if you follow some simple dietary habits within your everyday life, you can reduce your chances of getting lower back pain.

In this blog, we share with you tips and insights from a specialist in lower back pain. In this article, we will outline the typical reasons for developing work-related back pain disorders and provide you with valuable tips for maintaining proper back care.

Common Causes of Work-Related Back Pain

Most lower back pain doctors report an increase in the number of patients presenting symptoms that were acquired at their workplace. 

Poor Posture: Hunching and slouching, and improper workstation adjustments can cause back muscles to pull and cause pain.

Repetitive Motions: Some work settings make it mandatory for the employees to make certain movements like lifting, bending, or twisting which puts stress on certain muscles leading to this pain.

Prolonged Sitting: Sitting is also unhealthy since the human body is not made to be in one position for long periods. They cause great pressure on the spine, which should not be the case when designing.

Improper Lifting Techniques: It will also place a lot of stress on your lower back hence a higher chance of being injured when you lift heavy objects with the wrong techniques.

Stress: Stress sees people looking worried, and they suffer from tense muscles and therefore backache.

Strategies for Preventing Back Pain at Work

Here are some practical tips recommended by a lower back pain specialist to keep your back happy and healthy at work:

Ergonomics is Your Friend: Pain in the lower back or back aches can be eliminated effectively by selecting a correct chair with proper back support and it is also necessary to adjust one’s workbenches to maintain the spine in a natural position. When typing your elbows should form a ninety-degree angle and your monitor should be positioned at eye level.

Mind Your Posture: Ensure that you maintain good body postures while at work, or at any time of the day. Arrange your body in a correct posture by keeping your shoulders relaxed and your tummy muscles tightened. Purposefully relax the muscles in the back and change the posture periodically.

Move It or Lose It: TV and video gaming are enemies of health do not become a desk chair potato. Establish a timer clock that will help you stand up and exercise after every half an hour. Shifting from sitting to standing, taking short walks, stretching your muscles, and doing basic exercises from the confines of your desk are encouraged.

Embrace the Power of Stretching: In the day, people are supposed to provide themselves with occasional stretching exercises to enable them to ease flexibility and do away with muscle tightness and back pains.

Lift Smart, Not Hard: To lift an object, try bending your knees and also ensure that the back muscles do not form the lifting. Try to carry large objects close to your body, especially your belly, and always ask for help when in doubt.

Manage Stress: Some of the causes of back pain are stress-related, and chronic stress may end up causing back pain. Some common strategies include the use of deep breathing exercises, meditation, or yoga to contain stress.

Seeking Help from a Lower Back Pain Specialist

Though the above-mentioned tips can greatly minimize your chances of developing a backache episode, there are occasions when consultations may be required. A lower back pain specialist can:

Diagnose the cause of pain:  One must always get their back pains checked this will help one know the real cause of the back pains.

Develop a personalized treatment plan: It can range from physical therapy treatment, using pain relievers, to some changes in the patient’s lifestyle depending on his or her condition.

Offer guidance on preventing future episodes: This may involve the use of physical therapy treatment, the administration of pain relievers, or to change of lifestyle based on the condition that the patient is suffering from.

Building a Pain-Free Future

Back pain shouldn’t be a part of going to work or doing your job. Thus, applying these expert-recommended changes to your daily routine will decrease the chance of developing lower back pain, or book a consultation with our lower back pain specialists. Remember, an ounce of prevention is worth a pound of cure!