Your Charlotte Chiropractor’s Guide On How To Prevent Back Pain At Work
How to prevent back pain at work: Technological advances have allowed the human race to leap heaps and bounds. People are now able to do more in a given period. The convenience technology has brought meant that many people don’t even have to leave their homes or offices to do certain things, such as shopping or collaborating with business partners or remote teammates. There is no doubt about it—many people benefit from modern technology, and it will continue to advance.
However, all of these conveniences, including the ability to accomplish things with just a few clicks on the computer or other digital devices, means that people move less and less, creating poor posture while sitting leading to lower back pain, especially when sitting throughout the day for extended periods of time. Many modern jobs have people sitting for hours, glued to their computer screen, both of which compromise their bodies, particularly their back, resulting in chronic pain. Non-ergonomic office chairs, neglected posture, poor core muscles (both stomach muscles and leg muscles) and a sedentary lifestyle causes low back pain.
In this article, we take a look at some of the ways you can improve your physique and prevent back pain at work while examining some of the items which causes back pain.
Check your posture.
If you always sit at work in a way that disrupts your spine’s natural curve, you will eventually experience discomfort and back pain over time. The spine is designed to carry your weight without pain or pressure, which is why it is slightly curved. It is not meant to be too curved nor too straight. To check if you have a good sitting posture, see if your hips, shoulders, and head are aligned and not leaning forward. Extended sitting can lead to both neck pain and low back pain.
Plant your feet firmly on the ground.
When at work, you’ll inevitably be sitting for hours on end. However, you need to watch how you sit. Do not sit with your wallet or phone in your back pockets, and do not cross your legs as well. You want to keep both sides of your body as balanced as possible. When you have something in your pocket, or you cross your legs, weight is not evenly distributed on each side of your body. You may even want to use a rolled up towel in the small of your back to increase the natural curve of the low back to help relieve back pain.
Take a break from sitting.
It is recommended to take a two to five minutes break for every 30 minutes of sitting. You can perform simple stretches or take a walk around or outside the office, all of these exercises can be used in health care for treating back pain.
Add walking to your routine.
Aside from the short walks you take while in the office, you should also walk outside before and after office hours. Park your vehicle a few blocks away from the office so you’ll be obligated to walk, exercising your leg muscles. When you commute, walk to and from the bus stop or train station. Walking outdoors is more beneficial than walking on a treadmill because the varying elevations and surfaces require your body to move in different ways.
Yoga is a great way to increase and practice flexibility and core strength. Additionally, it also reduces stress levels and helps to lose weight and stay fit. When you have a strong core, your chronic back pain is likely to go away. Yoga helps in maintaining good posture as well. At night, avoid sleeping on your stomach. Overall, yoga will help with improving posture, weight loss and pain management , leading to a much more healthy lifestyle.
Consult a Charlotte chiropractor.
If you have been experiencing chronic back pain, you should consult a medical professional such as a trusted Charlotte chiropractor. The chiropractor can check if your spine needs realigning or manipulation to make sure that any exercise you perform will not hurt your spine further, avoiding any additional sports injuries.
Feel free to contact our staff with any questions on this or any other health topics questions at Tebby Chiropractic and Sports Medicine Clinic for the best chiropractic experience. You can also contact us on either our iPhone or Android mobile app.