Unfortunately, back pain at work continues to be a common issue among employees across the country. Sitting at a desk all day, heavy lifting, and repetitive movements can really take a toll on your precious back. The good news is that there are ways you can prevent back pain at work. Here are some suggestions.
Engage in Back Strengthening Exercises
There are a variety of exercises that can help you achieve a stronger back and reduce back pain at work. These include walking, tai-chi, yoga, and weight-bearing exercises that can both strengthen your back muscles and abdomen.
Don’t Forget About Your Posture
It’s all too easy to forget about your posture at work, especially if you’re sitting at a desk for 8 hours a day. While you’re sitting, be sure to sit in a chair that supports your spine and allows your feet to rest comfortably on the floor. While you’re standing, keep your weight evenly balanced on your feet.
Use a Headset or Speaker Phone
If you find yourself using the phone a lot at work, get into the habit of using a headset or speakerphone. This way, you won’t tuck your phone between your head and shoulders to try to take notes and strain your neck and back.
Get Up and Moving
Even if you have a desk job, get up and use the restroom, take a walk to the water fountain, or go for a short stroll outside every few hours. Sitting for long period of time with no breaks can be quite harmful to your back.
Lift Safely
If you have to lift an object at work, lean over it, slightly bend one knee and extend the other leg behind you. Then, grasp onto a nearby table or chair for support as you reach down and pick the object up. If it’s too heavy, ask for help.
Invest in a Standing Desk
If your employer allows it, invest in a standing desk as this type of desk can help you eliminate the posture problems that often lead to back pain. An adjustable or treadmill desk may do the trick as well.
When to Seek Help
Despite following these tips, you may still experience work-related back pain. If this occurs, don’t hesitate to make an appointment with Dr. Nael Shanti of Cary Orthopaedics Spine Center as soon as possible. To schedule an appointment at one of our five convenient locations throughout the Triangle, call (919) 297-0000. We look forward to helping you find the relief you deserve.