Top 5 Ways To Protect Your Back from Workplace Back Pain

Around 16 million Americans experience back pain, which shows how common this ailment is.

Persistent back pain can wreak havoc on your mental and physical well-being, so it’s important to seek medical help. But with so many causes, it can be difficult to know what to do. Perhaps you’re currently in this situation and you want to figure out how to protect your back. 

Sounds like you? Don’t worry; we’ve got your back. Read on for the best ways to protect your back.  

1. Lift Heavy Objects Properly 

An effective way to prevent back pain is lifting heavy objects properly, especially if it’s a work requirement. Ask your supervisor for handling devices like dollies, carts, or forklifts to prevent the risk of injury. If you must lift, bend your knees, and keep your back straight, as it minimizes the amount of stress you put on your spine.   

2. Practice Good Posture 

Anyone who suffers from back pain should start practicing good posture. Whenever you’re standing, balance your weight evenly over both feet and straighten your spine when you slouch. You should also remove your wallet or smartphone from your back pocket when sitting so it doesn’t put extra pressure on your back.    

3. Invest in an Ergonomic Office Chair

Another way to alleviate back pain is investing in ergonomic furniture like a wobble chair. Slouching consistently puts extra pressure on your lower back and causes problems with your vertebrae. 

To prevent this, find an ergonomic chair to align and support your spine during work. You could also place a rolled-up towel in the small of your back if you can’t access one. Or, if that doesn’t work, use a standup desk and reduce the lower back pain.  

4. Strengthen Your Core Muscles 

Before you seek help from a chiropractor, prioritize strengthening your core muscles. The beauty is you needn’t spend hours pumping iron. Simply carve time for several cardio workouts throughout the week to tighten your core.

You could also try water therapy or experiment with exercise ball exercises, as they’re great for engaging your core muscles.   

5. Stretch Throughout the Day 

Another way to prevent back pain is practicing stretching exercises.

Start by standing straight and putting your hands on your lower back. Next, bend your upper body backward while keeping your knees straight for several moments. Return to your starting position and repeat five times or until you feel comfortable.

Also, try stretching your tight hamstrings, as it will relieve your lower back pain. While sitting, place one leg straight on another chair and reach toward the toes. Then, do this for the other leg.  

If there’s no change, seek help from these services for professional advice.  

Find Ways to Protect Your Back

Now, you can use these tips to protect your back at work.

There are many ways you can ease pain such as investing in an ergonomic chair and stretching throughout the day. You should also practice good posture and strengthen your core muscles to stay comfortable. Good luck! 

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