Preventing Workplace Back Trouble
The major drawback of back pain is that once it begins, it can last for several days before completely disappearing, making it extremely difficult to be patient. The suffering is relentless, ranging from a dull, nagging ache to sharp, almost excruciating pain. This can have a negative impact on your time at work and at home.
To what extent does one’s job contribute to back pain?
Many individuals with back or sciatica issues find that prolonged computer use while seated at a desk aggravates their condition. Some people experience discomfort when they stand for extended periods of time or lift heavy objects.
In the case of some individuals, back pain and issues can be traced back to a specific incident or accident.
Most people experience back pain because their bodies have to adjust to sitting, standing, and possibly lifting for long amounts of time.
For instance, if you sit for long periods of time, your body will eventually adjust to that posture. The first step in this process is for your spine to adjust to the new way your hips and pelvis are bearing your weight.
Your back will feel the effects of your sitting posture, whether it’s hunched, upright, or slumped. What really matters, though, are the effects of sitting on the muscles that encircle and support your spine.
For instance, when at ease, the gluteal muscles (those in the buttocks) and the hip flexor muscles (those on the front of the thighs) can atrophy and become out of shape from lack of use.
When your gluteal muscles are weak and your hip flexors are overly tight, you develop a muscle imbalance that can cause problems with your hips, pelvis, and spine due to poor posture. Muscle imbalances can put your vertebrae and pelvis in awkward positions that are bad for your health regardless of whether you already have back pain or sciatica.
Preventing Back Pain: Best Strategies
At Your Workstation:
Bad back habits include sitting for long amounts of time or using a computer without getting up and moving around. In other words, everyday actions like sitting for long periods of time at work and other habits can contribute to back pain and other issues.
The first thing to do to fix the problem is to switch up your workstation setup. Make it a point to stretch your legs every twenty to thirty minutes. Simply strolling to the far end of your workspace and returning will do.
Another helpful practice is to do some kind of physical activity every ten minutes. In the event of an interruption, such as a phone call or the need to read, you should get to your feet. Use these everyday activities as prompts to get up and walk around.
Remember to stretch your legs out every so often while seated. Alternate between having them out in front of you, to the side, bent, and curled under the chair behind you. Keep your knees moving at all times.
Altering your work posture is the next step you can take. Sitting on an exercise ball is a wonderful way to strengthen your core and improve your posture. Kneeling down is another option (you might want to get a cushion or pad for your knees).
Working While Standing:
There are occupations that demand constant standing. If that’s the case, you need shoes that will keep you stable. Cushion inserts can help you maintain a neutral, comfortable foot posture, which is good for your back. These can be added to most shoes without altering their purpose and are typically used to soften the shoe’s feel and create a buffer between the foot and the ground. Insert cushions are useful if
1) Pain in the outside of your limb (shin, knee, ankle).
2) You’re looking for a sneaker with a cushioned, supportive feel.
Try not to favor one foot over the other and instead distribute your weight evenly between them. Don’t ever put your weight on one leg, no matter how tempting it may be; doing so puts undue pressure on your pelvis and vertebrae.
Methods for Safe Moving
The risk of injury from incorrectly lifting heavy weights is generally known (you need to bend your legs and take the weight through your legs, not through your back and avoid any twisting as you lift).
However, if you regularly have to lift objects bearing more than 10 pounds (4.5 kilos), you should take care to do so correctly to avoid causing unnecessary strain on your back. When lifting any weight, no matter how light, it is imperative that you do so with your knees rather than your back, and that you don’t twist at all. If necessary, twist after you’ve raised.
If you haven’t been moving around or stretching for a while, sitting for long stretches will put extra strain on your back as you lift. It may seem like the lifting is to blame, but the truth is that your spine was already vulnerable before you lifted anything heavy. You may not be aware of it, but the origin of your problems can be traced back to the onset of the muscle imbalances and postural dysfunctions we discussed previously.
Backaches and Stress:
When under pressure, your muscles tend to tighten up, which increases your risk of getting hurt. Lifting heavy objects while already experiencing muscular tension and stiffness from stress and prolonged sitting puts additional strain on the back. Laughter, physical activity, meditation, soothing music, dancing, and social interaction are all effective methods for relieving tension.
When it comes to taking care of your spine, the little things can make a big difference. That’s why it’s so important to educate yourself on back care and recovery strategies in case you ever experience issues.
Chris runs the website to provide information to individuals suffering from sciatica and back pain. Find out more about your back, the factors that contribute to back discomfort and other issues, and the steps you can take to remedy the situation. Then, learn the options available to you, such as
Back strengthening exercises that target the abdominals, shoulders, and upper back
The best way to break your “back patterns”
Changing your eating habits to provide your body and back with the fuel they need to heal and operate optimally.
Read also: How to Select a Doctor