You don't have to be doing heavy lifting all day to notice the toll working can take on your back. Even office workers who spend most of their workdays behind a desk can find themselves aching and injured if they don't take the proper precautions. Not only can the pain make you miserable and sap attention from your work tasks, but it can also be difficult to remedy, especially if you repeatedly strain your back on the job.
The first step in avoiding work-related back pain is to understand what can result in an injury. Obviously, placing too much force on your back isn't healthy, but in a modern office, it might not be the most pressing of your concerns. That designation should probably belong to your posture throughout the workday. Constant slouching can result in exaggerated curving of the spine and to the weakening of the back muscles needed to hold your spine in an upright position. Both of these issues can lead to back pain. You can help by being mindful of your posture throughout the day. When you catch yourself slouching, correct your posture by sitting upright, rolling your shoulders back, and placing your feet flat on the ground. Once in this position, check to see if your chair supports the curve of your lower back. If not, either try to get a chair that does, or brace your back with a pillow or rolled up blanket.
Another source of back pain - and pain in other areas of the body, such as the wrist - is repetitive motion. If you have to perform certain tasks again and again, they shouldn't contort your body or require an awkward motion. Consider how often you have to reach for something across your desk. Such an action may seem relatively innocuous, but if you're bending your body in an uncomfortable way on a continual basis, it can cause severe pain over time. Take a day to examine what tasks you perform everyday that require you to bend your neck or put strain on your back, and think about modifying them. For example, if you spend much of your day on the phone with clients, it is wise to invest in a headset that allows you to chat without the subsequent neck pain.
Inactivity can also be a reason for back pain as being overweight can greatly contribute to your risk for back pain. Try to get in enough exercise, whether at home or work, by combining aerobic activities and exercise that focus on strengthening the muscles supporting the spine. Not moving throughout the day is also an issue because your body is built to be in motion. If you sit for the majority of the day, be sure to get up and walk around from time to time. Stretching your muscles isn't only an excellent way to keep your body feeling better, but it's also useful for keeping you alert throughout the day.
In addition to all of these physical factors, don't forget a mental one - stress. Everyone feels stressed at times when they're on the job, but if you don't manage work-related anxiety efficiently, you may find yourself coping with tense muscles in your back and neck. Elevated stress levels are damaging for the body as a whole, with implications for your circulatory and digestive systems as well as you back, but you should address the true problem rather than treating its symptoms. That means finding a coping method that works for you. For many people, simply talking about their concerns with friends, family, or coworkers lets off enough anxiety to keep them in the right frame of mind. Others might find that physical relaxation techniques like exercising works better for them.
Whether your back is aching or you're just looking to prevent back problems before they start happening, keeping these tips in mind can help you avoid an issue that plagues millions of people.
