Back pain at work is a common problem that many people experience, especially those who spend a lot of time sitting at a desk or working on a computer. If left untreated, back pain can lead to chronic discomfort and even disability. However, there are several steps that you can take to prevent back pain at work and maintain a healthy back. Meet with a chiropractic orthopedist in Fredericksburg to begin.

Here are 7 steps you can take to prevent back pain at work:

Maintain Good Posture

Easier said than done right? Sitting or standing for long periods of time can put a lot of stress on your back, so it’s important to keep your spine in a neutral position. This means sitting with your feet flat on the floor, your back straight, and your shoulders relaxed. When standing, keep your feet hip-width apart, and engage your core to maintain a neutral spine. It is important to note here that there are different back problems that cause different pains in these different positions (sitting or standing) and if the pain is bothersome proper evaluation may be necessary by a chiropractic orthopedist to reach the proper diagnosis to determine which position is best for the condition.

Take Breaks

Another way to prevent back pain is to take breaks throughout the day. Sitting or standing for long periods of time can be hard on your back, this is because the spinal joints are the least supported when muscle contractions are not actively happening. Periods of prolonged postures are not recommended for longer than 30 minutes at a time as a general rule of thumb. So this means changing from sitting to standing or vice versa every 30 minutes. It’s important to get up and move around every hour or so to get the muscles contracting again and support the spine, muscles are the primary joint stabilizers meaning the body prefers to use the muscles for its stability. Prolonged postures can create strain on the static stabilizers of the spine also called the secondary joint stabilizers, (they support the spine if your muscles don’t) these are your ligaments. Increasing the stability of the spine in times where prolonged posture cannot be avoided include taking a walk around the office, stretching, or doing some light exercises.

Use Ergonomic Equipment

Ergonomic equipment, such as a chair with good lumbar support or a sit-stand desk (also called a vera-desk), can help prevent back pain by promoting good posture and reducing the amount of stress on your back. Look for a chair that allows you to adjust the height, tilt, and lumbar support to find the perfect fit. Lumbar supports are not all the same, it’s not about putting something behind the back, this may actually hurt rather than help. Lumbar support should not make you feel like you are arching your back over the support, rather it should feel like it lifts up on the mid back helping you sit up nice and tall.

Strengthen Your Core

A strong core can help support your back and prevent pain. When talking about the core it’s necessary to consider the back muscles like the multifidi muscles which are the largest in the lower back region. These are responsible for a lot of your lower back stability and a simple roman chair exercise is the only thing necessary to accomplish strengthening of this region. Avoid things like sit-ups and leg lifts that will aggravate the back once the abdominal muscles fatigue.

Stretch

Stretching can help to alleviate tension and tightness in your back muscles, which can reduce pain. Incorporate stretching into your daily routine, especially if you spend a lot of time sitting at a desk. You can do simple stretches such as neck rolls, shoulder rolls and hip flexor stretches. Stretching also creates some motion in the joints that is necessary for nutrition supply to the joints.

Get Enough Sleep

Getting enough sleep is also important for preventing back pain. When you sleep, your body is able to repair and rejuvenate itself, which can help to reduce pain and inflammation. Aim for at least 7-8 hours of sleep per night.

Manage Stress

Stress can contribute to back pain, so it’s important to find ways to manage it. This could include practicing relaxation techniques such as yoga, meditation, or deep breathing, or finding ways to reduce stress in your life.

In conclusion, back pain is a common problem that many people experience, especially those who spend a lot of time sitting at a desk or working on a computer. However, by maintaining good posture, taking breaks, using ergonomic equipment, strengthening your back stabilizers, stretching, getting enough sleep, and managing stress, you can prevent back pain at work and maintain a healthy back. Remember that prevention is the first step to long term health. So, it’s better to take precautionary measures to avoid back pains than to suffer from it later on.

If you are experiencing back pain at work our Fredericksburg team at Stine Chiropractic Clinic is here to help.