By Identifying the Problem
Back pain can be a major hindrance during workdays. To find relief, we must first identify the source. Common causes of back pain include long hours in front of the computer or a physically demanding job.
To help ease this strain, there are several methods to try:
Understand the causes of back pain
People often suffer from back pain due to sitting a lot at a desk or lifting heavy items without taking proper care. To feel better and avoid long-term harm, it’s essential to find the cause of the pain. Different conditions can cause pain in the back, neck, shoulders, or arms, and each one needs a different solution.
Common sources of back pain can be split into 3 categories:
- Postural issues come from bad form while sitting or standing – these must be fixed to get relief.
- Excessive strain from frequent activities causes a lot of pressure on muscles, ligaments, and tendons – these need rest and improved ergonomics.
- Medical conditions such as herniated discs, arthritis, or spinal stenosis may need more than lifestyle changes.
It’s best to talk to a doctor or healthcare provider if you have back pain lasting more than 2 weeks. They can give an accurate diagnosis and plan that’s suited to you – this’ll help reduce stress and let you stay active with less discomfort.
Identify the activities that cause back pain
To reduce back pain caused by sitting for long periods, identify activities that could be the cause. These activities may include typing, lifting, bending over the computer, or repetitive twisting and turning of the spine. Even low-intensity activities like walking can cause pain if done wrong.
To find out which activities are the issue, keep a log of what you do at work and note any physical symptoms that occur. This log can help you find which positions or movements are causing strain on your spine or affected areas. Knowing these risk factors can help you take control of your health and wellbeing, plus measures to reduce discomfort in the future.
Practical Solutions
Back pain can stem from everyday tasks. For example, sitting in one position for too long or lifting heavy items. So, it’s smart to reduce strain on your back.
Here are some tips:
- Streamline your workload, and find practical solutions to help ease back pain.
Adjust your workstation setup
Ergonomics is the art of designing workstations, and adjusting chairs, desks, keyboards and other equipment to create a safe, comfy and efficient environment. Revise your workspace to reduce sources of back pain, while doing your regular tasks. It reduces stress on your body, and also increases productivity.
Here’s how:
- Position your monitor in front of you, at arm’s length. And, it should be at eye level, to reduce strain on eyes and neck.
- Keep items like telephone and mouse close by, so you don’t have to move away from your chair.
- Your feet should be flat on the ground with room for movement. If needed, use a footrest or stool.
- Adjust chair height to support the natural curve of your lower back. Make sure its cushioning isn’t too hard.
- Sit back with good posture. Pull shoulders back without tensing. Elbows slightly below shoulder height with wrists straight while typing. Legs uncrossed with hips slightly higher than knees.
Take regular breaks
Remember, regular breaks can help prevent and reduce back pain. Sitting or standing in one place for too long can cause problems. Each hour, stand up and stretch your back. This will help realign the muscles.
Take five-minute walks during the day, or even get up from your seat. Try an exercise ball, or a height-adjustable desk. If workplace restrictions prevent this, talk to your doctor about strengthening activities you can do away from work.
Utilize ergonomic tools
Ergonomic tools can help protect against back pain and injuries from repeated manual labor. There are lots of tools to choose from. These include:
- Lifting equipment for heavy lifting;
- Hand trucks for maneuvering big objects;
- Back supports like lumbar rolls and braces;
- Adjustable desks;
- Ergonomic chairs with armrests; and
- Gripping gadgets like grabbers, which help with hand gripping.
Using these tools can reduce the risk of musculoskeletal disorders that come with sitting for long periods or doing a lot of manual work.
Exercise and Stretches
Back pain can have many causes; such as sitting too long, heavy lifting, tough labor, and poor posture. Exercise and stretching can help relieve back pain and ease the pressure on muscles and spine.
In this article, we’ll look at the exercises and stretches you can do to reduce your back pain and make things easier:
Strengthen your core muscles
Core strengthening exercise is essential for back pain prevention & treatment. It’s especially good for chronic low back pain. Strengthening the abdominal, lower back, and hip muscles is important to strengthen the body’s center of gravity & encourage proper posture. Doing core muscle exercises regularly helps protect spine from injury and maintain good posture & alignment.
Focus on developing strength evenly throughout core area to avoid imbalances which may lead to pain or injury. Start slowly with basic exercises and progress as you feel comfortable. Here are some core-strengthening exercises:
- Crunches: Lie flat on your back, knees bent & feet flat. Cross arms over chest, keeping head in line with spine (no lifting). Lift up slightly until you feel a strong contraction in the abdominals & hold this position for a few seconds before lowering down again.
- Back extensions: Lie flat on your stomach, legs straight behind you, arms outstretched overhead. Activate abdominal muscles & slowly lift up one arm at a time off the ground until shoulders come off the ground. Return arms & head back down to the floor gently.
- Hip circles: Stand tall with feet shoulder width apart, shoulders relaxed, knees slightly bent & hands placed lightly behind head or elbows wide outwards at shoulder height. Rotate hips in small circles for 30 secs each direction, being sure not to strain joints.
- Wall squat hold: Stand tall against a wall with feet shoulder width apart. Bend knees slightly while pushing lower back against wall surface. Aim for 90 degree angle at knee joint before holding static position upright as long as able without straining (no lower than 45 degrees). Return down towards original starting angle once complete.
Improve your posture
Good posture helps stop back pain. Keep it relaxed and slightly upright. Feet should be flat on the floor or have a footrest. Arms should rest on armrests and be used for activities. When standing for long periods, spread weight evenly over both feet. Use stretching exercises to strengthen the muscles that support the spine.
- Every 30 minutes when sitting, get up and take a few steps.
- Take brief breaks throughout the day to stretch and move around.
Perform regular stretches
To ease chronic back pain, streamline your workload. Ways to do this are simple – proper posture, ergonomic furniture and regular stretching. Stretching increases flexibility and reduces tension in muscles, tendons and ligaments. It helps your body recover from physical labor.
Take short breaks throughout the day for stretching. Here are examples:
- Cat/cow stretch: On hands and knees with core braced, arch the back up like a cat then down like a cow. Repeat 10-15 times.
- Upper back twist: Cross one arm over the other with both arms straight. Press into arms slightly as you twist to one side until you feel a gentle stretch across shoulder blades. Do each stretch 10-15 times.
- Forward bend: While standing or on an exercise ball with feet hip-width apart and core braced, reach both arms over head. Slowly bend forward until you feel slight pull at hamstrings. Stay there 30 seconds then slowly return upright. Repeat 5-7 times.
- Hamstring stretch: Lay flat on back and place one foot up against wall while keeping knee slightly bent. Slowly straighten leg while keeping heel resting against wall until slight tugging is felt in hamstring region of opposite leg. Hold 15 seconds then switch legs. Repeat 3x per leg.
- Piriformis stretch: Lie flat on back with legs extended out straight. Cross one ankle over opposite thigh so foot lies flat against midline of other leg. Place hand behind thigh at knee joint (push knee away) while also using other hand to pull ankle towards chest until gentle tugging sensation is felt around glute region. Hold 15 seconds then switch legs. Repeat 3x per leg.
Professional Help
Working for long hours and with a heavy workload can be tiring. It can also lead to back pain. Finding the balance between work and relaxation can be hard. Taking measures to help you is essential.
Professional help can streamline your workload and reduce back pain. We’ll look at how professional help can help in this section.
Seek medical advice
When physical pain affects your daily activities and work, it is important to get medical advice. Talk to a doctor as it is an essential step to get the right diagnosis, treatment plan and ongoing care for back pain. Your doctor can identify the cause of the back pain and suggest changes in lifestyle to reduce symptoms and future injury or re-injury.
Your doctor may refer you to physical therapy, massage therapy, or other specialists for treatment. Surgery could be an option for serious conditions like fractures, stenosis, or disc problems. A team of professionals can help you understand which therapies will be most effective for managing back pain.
Apart from getting advice from medical professionals, take proactive steps in life. Streamline your work place and make adjustments to maintain good posture while sitting or standing. This could mean buying ergonomic furniture, sit-stand desks or comfortable chairs; breaking working hours into sessions with short rests in between; doing stretching exercises for people with certain medical conditions; asking co-workers for help with heavy lifting. Do everything to avoid uncomfortable situations at work that can lead to strain on the body.
Consult a physiotherapist
Consulting with a qualified physiotherapist is the best way to ensure your body is aligned & supported. This optimizes your workload, so you don’t overstrain or reach an unhealthy level of discomfort.
A physiotherapist can assess problematic muscles, joints & ligaments, then give custom advice & treatment based on your physical condition.
To reduce shoulder pain in the workplace, a physiotherapist may provide:
- Ergonomic assessments – to adjust sitting position for more comfort.
- Body mechanics education – to understand best ways to move without injury.
- Myofascial release techniques – exercises & stretching to increase flexibility, reduce fatigue & relieve tension.
- Rehabilitation activities – exercise routines to target weak spots & condition underused areas.
These treatments help stay limber throughout the day while performing tasks comfortably, improving efficiency & preserving long-term health.
Invest in a massage chair
Investing in a massage chair is a perfect way to ease back pain that comes from sitting too long and doing the same job. It helps with posture and reduces stress. Massage chairs bring relaxation and decrease tiredness, making you more productive. They come in all sizes, styles, and prices, so there’s something for everyone.
Reclining massage chairs have air pressure tech, with three levels of intensity. This lets you target certain muscle groups with gentle or deep massages. Get one with leg extension for best results. Most chairs have wheels for easy repositioning.
You can also get cushions for your office chair to provide relief, without buying a new massage chair. Smaller cushions sit on top or strap around your furniture, to give extra spinal support. Find one designed for back pain relief, as it will fit better to your body and help with discomfort due to sitting in office chairs.
Stress Management
Back pain is often due to work-related stress. To stop or treat it, you must manage stress better. Here are some tips:
- Streamline your workload.
- Manage your stress levels efficiently.
These techniques can help:
Prioritize tasks
To ease your stress and back pain, it’s key to prioritize tasks. Taking on too much can be overwhelming and cause pain. Here are some tips to help manage your workload:
- Break big projects into small tasks: Divide large projects into smaller, manageable steps and prioritize the most urgent and important ones.
- Assess your workload daily: Take a few minutes every day to review and organize tasks, with deadlines and any tasks to delegate or outsource.
- Make time for rest: Breaks during the day help clear the mind and give time off projects. Take a few minutes at lunchtime or a short walk afterwards to reduce stress.
- Schedule check-ins: Communication is essential when managing a workload. Schedule regular check-ins to provide input on progress and areas of concern. This will reduce stress levels for all parties.
Reduce distractions
Create a list of your most important tasks each day. Prioritize them by urgency. Do mundane tasks quickly. Clear the desk of clutter. Have a plan to finish projects.
- Turn off email notifications, phone calls and texts during peak work hours.
- Take breaks throughout the day to reduce fatigue and free up mental energy.
- Reduce distractions for successful stress management. This will help you focus your attention on the tasks that must be done.
- Focus your attention and energy. This will reduce physical and mental strain.
Develop a routine
Having a steady routine is a key part of managing stress. This can benefit both physical and mental health. A regular routine can help control workloads, give a sense of steadiness, reduce fatigue and make you more efficient.
Set aside time each day for different activities. Make sure you have time for important projects, and time for leisure activities. Set alarms throughout the day to keep you on track. Be flexible, and don’t forget to take breaks.
Expert advice includes:
- Making a ‘to-do’ list each night.
- Breaking tasks down.
- Delegating.
- Prioritizing.
- Setting deadlines.
- Saying no.
- Unplugging from electronics.
- Exercising.
- Eating healthy.
- Sleeping well.
- Taking breaks.
- Doing calming breathing exercises or meditation.
All these are helpful in developing an efficient routine that decreases stress and back pain!
Frequently Asked Questions
Q: What are some ways to streamline my workload and alleviate back pain?
A: Some ways to streamline your workload and alleviate back pain include incorporating ergonomic furniture and tools, taking breaks and stretching regularly, delegating tasks, and prioritizing tasks to reduce stress and prevent overworking.
Q: What are some ergonomic furniture and tools that can help alleviate back pain?
A: Some ergonomic furniture and tools that can help alleviate back pain include adjustable chairs, standing desks, lumbar support cushions, ergonomic keyboards and mice, and document holders.
Q: How often should I take breaks and stretch to alleviate back pain?
A: It is recommended to take breaks every 30 minutes to an hour and stretch for a few minutes. This can help increase blood flow and reduce tension in the muscles, which can alleviate back pain.
Q: How can delegating tasks help alleviate back pain?
A: Delegating tasks can help alleviate back pain by reducing stress and preventing overworking. By delegating tasks, you can focus on the most important tasks and reduce the likelihood of experiencing burnout or physical strain.
Q: How can prioritizing tasks help alleviate back pain?
A: Prioritizing tasks can help alleviate back pain by reducing stress and increasing productivity. By prioritizing, you can focus on the most important tasks and avoid overworking on less important tasks.
Q: How can I prevent back pain while working from home?
A: To prevent back pain while working from home, you should ensure that your workspace is set up ergonomically. This includes having a comfortable chair and desk, and ensuring that your computer and other tools are at the correct height and distance. You should also take regular breaks and stretch, as well as incorporate exercise into your daily routine.
