Back pain is one of the most common complaints among office workers, business owners, and students alike.
Sitting in front of a computer for hours on end can put a lot of strain on your back, and before you know it, you’re dealing with aches and pains that can make it hard to get through your day.
If you’re someone who spends a lot of time at work or running a business or carrying heavy loads, you may be at risk of developing back pain.
It’s one of those things that can happen to anyone, but it can be especially frustrating when it happens to you in the middle of a busy workday.
But just because back pain is common doesn’t mean it’s something you have to live with. There are plenty of things you can do to prevent and manage back pain at work.
First, let’s talk about what causes back pain. There are a lot of different things that can contribute to back pain, but some include poor posture, prolonged sitting, and repetitive motions.
For example, if you work at a desk all day and spend most of your time sitting, your back is going to start to ache. If you’re constantly lifting heavy heavy objects or typing your back is also going to ache.
So what can you do about it?
There are quite several things you can do to help ease the pain and prevent it from getting worse. Here are a few tips to help you deal with back pain at work:
- Take frequent breaks: Sitting in the same position for too long can put a lot of pressure on your back, so it’s important to get up and move around now and then. Set a reminder on your phone to take a short break every hour or so, and use that time to walk around the office, stretch, or even do a quick yoga pose.
- Adjust your chair and desk: Make sure your chair is at the right height and that your feet are flat on the floor. Your keyboard and mouse should be at a comfortable height, and your monitor should be at eye level. If you can’t adjust your chair or desk, try using a footrest or cushion to help support your back.
- Use a lumbar roll: A lumbar roll is a small cushion that you place at the small of your back to help support your spine and ease the pressure on your lower back. You can find lumbar rolls at most office supply stores, or you can make your own by rolling up a towel or blanket.
- Strengthen your core: Having a strong core can help support your back and reduce the risk of injury. Try doing a few minutes of core exercises each day, such as planks, bridges, and leg raises.
- Practice good posture: Sitting up straight with your shoulders back and your chin tucked in can help ease the pressure on your back. If you find yourself slouching, remind yourself to sit up straight and pull your shoulders back.
- Take care of yourself: Getting enough sleep, eating a healthy diet, and staying active can all help keep your body in good shape and reduce the risk of back pain.
Of course, if your back pain is severe or persistent, it’s always a good idea to see a chiropractor or physical therapist. They can help you figure out the cause of your pain and develop a treatment and exercise plan that’s right for you.
In the meantime, try incorporating these tips into your daily routine. With a little bit of effort, you can reduce your back pain and get back to feeling great at work or study.