Tips for Managing Back Pain in the Work Place

Back pain can have a big effect on your productivity when you are at work. You will start to find it harder to do simple tasks because the thought of pain will stop you. Back pain is a common problem that many people will experience throughout their lives. It is important to take care of the problem as soon as you notice it. There are times when the back pain will go away after a couple of days, while their others that will last for weeks. Chronic back pains will last for more than three months, and this alone will have a lot of effect in your life.

There are many different treatment options that have come over the years, but the effectiveness will vary from one person to another. There are instances when the pain is a result of another disease or condition. This is why it is important to see a doctor if you start seeing other symptoms. A doctor will be able to determine what the problem is and provide you with the medication needed. If the back pain is not a symptom of another disease, you can easily manage it wherever you are. The good there are things you can do in order to manage the back pains.

You should also see how long the lower back strain recovery time lasts before you can go to the doctor. If you use the tips below and you don’t see any improvement, then it might be a good idea to get medical help. There are other treatment options that a doctor can recommend. The results might also take some time to show, so you should be a little patient. The good thing is that you will be able to see some improvement. Your pain should start to go down or appear less frequently.

You can easily manage your back pain even if you are in your workplace. Here are some tips that will go a long way in helping you manage your back pain in the workplace.


This is one of the most important things when it comes to managing back pain. Posture has been shown to have a big impact on your back, and it is the first thing you will need to fix. Many people working on a desk will have a bad posture, and this can make the situation. There are people out there who have managed to reduce the pain or get rid of it permanently by fixing their posture. The process of doing this can seem complicated, and you might have to sit in a way you feel unnatural, but it is important.

When standing, try your best to avoid slouching and you should make sure that the weight of your body has been properly balanced between the feet. You should always go with a chair that will allow both your feet to the floor while the knees and hips are on the same level. If the chair you sit on doesn’t support the curve of your lower back, then you should consider placing a rolled towel or small pillow on your lower back, so it can provide you with lumbar support. When sitting down, make sure you have removed your cell phone or wallet from the back pocket. This is to ensure there is no imbalance of your lower back and no extra pressure on your buttocks.

Minimizing repetitive tasks

You should try your best to alternate between tasks that are physical demanding and less demanding. You should also avoid being in one position for long. You should try adding breaks in between where you get up and stretch or stop what you are doing for a couple of seconds. If you work from a computer, then you should make sure that the keyboard, monitor, and mouse have been properly positioned. If you use the phone most of the time at work, then consider getting yourself a headset. You should minimize twisting, bending, and reaching. You should also limit the times you carry heavy things in the office. This can also include heavy briefcases and purses. Your main goal should be reducing the pressure you put on your back. Anything that strains your back is not good for managing your back pain.

Mindfulness and Mediation

This is an effective tool that has been able to help many people deal with pain. You will be able to focus less on your back pain. Being relaxed will also trigger the release of endorphins, which will help reduce the pain you are feeling in your back. Meditation is not as complicated as many people think. The process is simple and can be easily done even on your desk, which makes it easier to use when you are at work. You will have a calmer mind and you will notice a decrease in pain.

Keeping fit

This is one of the most important things you will need to do if you have back pain. Many people live a sedentary lifestyle, where they don’t have a lot of physical activity. This is not a good thing because it can make the situation worse and also negatively impact your health. Regular exercises will help with your back pain, and also general health. You don’t have to sign up to a gym in order to keep fit, some activities such as swimming, cycling, and walking have been shown to be great options. If you decide to go to the gym, you will be able to build muscle, which will also help with your health. Pairing your diet and keeping fit will help you lose weight if you are overweight. This is because when you are overweight, you put more pressure on your back.

Making small changes will give you the chances to see great results. It might take some time before you see the full benefits of the above tips, but you will be able to notice some changes once you try out. You should always look for ways to take care of your back and avoid anything that can cause strain on your back.

Post Author: Harold D. Ford

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