How to Deal With Back Pain At Work: Your Comprehensive Guide

back pain at work

Working in an office means you have access to amenities.

Think about it. You have wireless Internet, controlled heating and air, and most of the time, even a break room. Working in an office all day, though, can have its downsides.

For example, if you’re working at a desk all day long, have you ever experienced back pain? If so, you’re not alone in this. Statistics show that lower back pain is the single leading cause of disability worldwide.

It’s clear that a lot of people struggle with back pain. Still, you don’t have to give up on relief from this pain while at work. There are certain habits you can develop to fight that pain on a regular basis.

Detailed below is a ton of guidance you can use to relieve your back pain at work. You deserve to work in peace, so keep reading to learn how.

Seek Professional Help

Back pain can be a symptom of all kinds of underlying issues. Back pain can be inflamed muscles, nerves, or even joints. The first time you start to notice consistent pain in any area of your body, it’s a good idea to seek professional advice.

A doctor can ensure that the pain you’re experiencing is not a sign of a deeper, more troubling medical issue. He or she should be able to tell you whether or not the pain is actually something to worry about.

Odds are that there aren’t serious underlying issues. You’re probably just one of many who experiences back pain at work because they’re sitting in a desk too long. Still, check with your doctor just in case.

Stay Physically Active

Once a doctor assures you that your back pain is simply due to inactivity at work, there are habits you can work on developing. Certain lifestyle behaviors can, believe it or not, affect whether or not you feel back pain often.

Lower back pain at work, for the most part, is an indication that you are not active enough. In particular, this is true if you’re sitting in a chair at a desk all day long. Even if you’re productive at your work, your body needs to move to stay strong and healthy.

Look into establishing an exercise routine to keep your back and the rest of your body active. The more those muscles move, the stronger they become. Muscles that are stimulated with healthy exercise on a regular basis are less likely to tense up when sitting down for a long time.

Even if you aren’t used to exercising, do your best with it. There are plenty of workout routines that are perfect for people with busy schedules.

Get Plenty of Sleep at Night

At the end of the day, your body will function way better if you are dedicated to maintaining a healthy lifestyle. Developing healthy habits in all areas of life is beneficial – on top of potentially relieving back pain.

You might not think about it, but a normal sleep cycle is actually crucial for your muscles. They need to be able to relax for long enough every night to stay loose during the day. Getting your full seven to eight hours of sleep every night might go far in relieving your back pain at work.

Work on Your Flexibility

It’s no secret that your back has a lot of muscles within it. These muscles, on top of needed activity, need to be flexible.

It’s a great habit to start stretching every morning as soon as you get out of bed. Reach to the sky, touch your toes, and carefully rotate your neck. You’ll find that your body’s muscles will start to stay loose and more flexible throughout the day.

Watch What You Eat To Fight Obesity

It’s an unfortunate truth the United States, as a whole, struggles with obesity. In fact, research predicts that by the year 2030, half of all adults in the country will be diagnosed as obese. Don’t be one of the people in that statistic!

Too much weight on your body makes your back work harder than it should. If you are currently overweight, you should consider adopting a healthier diet.

Healthy eating could help you lose weight, which would reduce any continued back pain.

Make Sure You Consume Vitamins That Strengthen Your Bones

Speaking of watching what you eat, being intentional about your diet can benefit you in other ways. If you focus on consuming vitamins that are known to strengthen bones, for example, your back’s bones will strengthen soo enough.

That means you should target foods with calcium and vitamin D. Lean dairy products are a great start, but do some research to ensure your diet is balanced enough to support your new healthy lifestyle.

Get Creative When Being Productive at Work

Being married to your desk means you’re likely to experience back pain. Consider getting creative at work when it comes to how you’re working.

Sure, when you’re on the clock, you need to be working one way or another. What about getting yourself active and cleaning the office, though? That is one example of a productive task that gets you active and out of your desk.

Don’t Cross Your Legs at Your Desk

It might surprise you, but crossing your legs while sitting too long can lead to back pain. Even if you forget a lot at first, teach yourself how to sit with both feet on the ground.

Make Sure You Use a Chair That Promotes Good Posture

Don’t forget to consider what exactly you’re sitting in. The chair you use can be a positive or negative factor when it comes to your back pain.

Some chairs require you to slouch, so you’ll want to avoid those. Find an office chair that forces you to sit upright. If you need to beg your boss for it, convince them a better chair is worth the investment since it leads to higher productivity, too.

Take Regular Breaks To Stand or Walk Around

If at all possible, perhaps the best thing you can do for your back is taking a break to walk around. At the very least, stand up right at your desk and stretch your arms to the ceiling for a second. Try to do this on a regular basis throughout your day.

Even if it’s just for a lap around the room, your body could use the change in position. You should especially get into the habit of doing this when you first start to feel back pain during your day.

Avoid Taking on Too Much Stress

Stress is a factor that most people take for granted when experiencing back pain. Stressful jobs can make your entire body tense up. It’s no wonder that reducing stress can reduce back pain.

This might mean you have to talk to one of your bosses about reducing your workload. Explain to them that your pain is too intense, which ends up detracting for your workplace productivity. There’s no reason for your work to suffer if the stress of it is causing you physical pain or discomfort.

Even the Comprehensive Spine Institute suggests that reducing stress is a good idea to relieve back pain. You deserve to make sure your mind, and your body, are as relaxed as possible while you work.

Monitor Your Regular Posture

It doesn’t matter if you’re sitting or standing. You should always be aware of your posture.

Slouching at any time for any reason is not good for your back at all. To reduce back pain while you work, ensure that you maintain a proper posture in your day-to-day life.

Keep your head held high, to start. You should also sit and stand with your shoulders back and spine as straight and tall as possible.

It will take some effort to focus on holding your spine upright all the time, but it’ll be worth it for your strengthened spine.

Take Mild Pain Medication for Back Pain at Work

Sometimes, back pain seems like it’s going to continue no matter what. There are all kinds of ways we can work on naturally reducing back pain. Still, not everyone is lucky enough to make it go away entirely.

The good news is that there is mild pain medication available at almost any drugstore. If you can’t seem to develop lifestyle habits that help reduce your back pain at work, perhaps you should try some of these.

Don’t overdo it with the medications, though. Try to only use them in times of extreme pain or discomfort. You don’t want to build up a dependence on anything – even over-the-counter pills.

Focus on Cultivating a Healthy Work Environment

No one should have to deal with back pain at work if it can be helped. Hopefully, the above advice will get you started on maintaining a healthy lifestyle to reduce your back pain.

The last tip is in regards to continuing your healthy lifestyle, even at work. You deserve to work as a happy, healthy employee at all times. That’s why we encourage you to keep up with our blog to stay informed and successful in creating the best career possible.