Listed as one of the top ten most common causes of employees missing a day of work, back pain is one of the world's biggest health problems, and unfortunately, becoming increasingly common.
- Back pain at work is associated with:
- Increased absence
- Decreased job performance
- Concentration problems
- Physical limits
- Displays of impatience toward coworkers and customers
Globally, at any given time, 540 million people suffer from back pain. (Cross River Therapy)
It can arise from various factors which can be brought on by your lifestyle or certain work;
- Weight
- Age
- Lack of exercise
- Stress and anxiety
- Injury or surgery
If you are suffering from chronic back pain or know someone with back pain at work, here are a few simple self-help strategies that can effectively prevent back pain and keep it from returning.
1 . Maintain proper posture
Sit up straight with your shoulders and back aligned with your ears. When you stand make sure you are not hunching. Get a sit-stand desk, use an ergonomic chair, and adjust desk height.
2 . Motion is medicine
Moving throughout the day helps protect your spine. Take regular walk breaks, after lunch, in between meetings, going up to the water cooler.
3 . Stretch regularly
Perform simple stretching exercises at your desk targeting your neck, shoulders, and back to relieve tension and improve flexibility.
4 . Maintain a healthy weight
Extra weight around your midsection can worsen your back pain. Exercise regularly, eat healthy, and learn to manage stress.
5 . Stay hydrated
When you drink enough water your intervertebral discs remain hydrated reducing the risk of back pain.
6 . Lighten your load
Carrying your laptop around, or a heavy wallet or bag can also be the culprit for your back pain.
7 . Be careful of how you lift
40% of young people employed in jobs that require physical work are at greater risk of experiencing lower back pain. If your work requires you to lift objects, make sure you bend properly. Let your legs do the lifting and not your back.
8 . Get good rest
When you have back pain you may also have trouble sleeping or insomnia. It is a primary side effect in 80% of people with back pain. Talk with your holistic healthcare provider about the best sleeping position for you.
From a persistent dull ache to a sudden sharp pain, back pain takes various forms and has many causes including a sedentary lifestyle, desk job, obesity, injury or others. By implementing these practical everyday strategies that are so easy to follow, you can effectively manage and alleviate back pain at work leading to increased comfort and productivity.
Disclaimer: The information provided in this blog or any linked material is not intended and should not be considered a substitute for medical advice, diagnosis, or treatment. For holistic health advice and consultation, visit My Well Self
