If you work in an office all day, sitting in a poorly supportive chair while staring at a computer screen, chances are you have experienced back and neck pain that is making it hard to get through the day, and enjoy your activities when you are home. It is time to take charge of your back pain, and reclaim your life.
Doctors aren't sure about all of the causes of back pain. In fact, most back problems are probably the result of a combination of factors.
Some factors, such as family history, aren't preventable. You can control other factors, such as weight, fitness and flexibility, by changing your lifestyle.
Still other factors are work related, and you may or may not be able to modify these to prevent injury. The four main work-related factors which increase back pain are these:
First, force-exerting too much force on your back may cause injury. If your job is physical in nature, you might face injury if you frequently lift or move heavy objects.
The second is repetition. Repetition refers to the number of times you perform a certain movement.
Overly repetitious tasks can lead to muscle fatigue or injury, particularly if they involve stretching to the limit of your range of motion or awkward body positioning. Even typing at a keyboard day after day can cause tendonitis which causes neck pain, which results in back pain.
The third is posture. Posture refers to your position when sitting, standing or performing a task.
If, for instance, you spend most of your time in front of a computer, you may experience occasional aches and pains from sitting still for extended periods. On average, your body can tolerate being in one position for about twenty minutes before you feel the need to adjust.
To help this, get up and walk around every twenty minutes. Go to the bathroom, take a walk around your building, find a private place to do some simple stretches, whatever you need to do.
Last, stress. Pressures at work or at home can increase your stress level and lead to muscle tension and tightness, which may in turn lead to back pain.
There are ways that you can avoid this kind of repetitive stress and pain, however. The best thing to do is to stay fit.
Even if you move around a lot on your job or your job requires physical exertion, you still need to exercise. Regular activity is your best bet in maintaining a healthy back.
First of all, you'll keep your weight in check, and carrying around a healthy weight for your body's frame minimizes stress on your back. You can do specific strengthening and stretching exercises that target your back muscles.
These exercises are called "core strengthening" because they work both your abdominal and back muscles. Strong and flexible muscles will help keep your back in shape.
Next, pay attention to your posture-poor posture stresses your back. When you slouch or stand with a swaybacked position, you exaggerate your back's natural curves.
Such posture can lead to muscle fatigue and injury. In contrast, good posture relaxes your muscles and requires minimal effort to balance your body.
If you stand for long periods, occasionally rest one foot on a stool or small box. While you stand, hold reading material at eye level, and don't bend forward to do desk work or handwork.
To promote comfort and good posture while sitting, choose a chair that supports your back. Adjust the chair so that your feet stay flat on the floor.
If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back. Remove bulky objects, such as a wallet, from your back pockets when sitting because they can disrupt balance in your lower back.
If you have a job which requires lifting, always lift properly. There's a right way and a wrong way to lift and carry a load.
Some key tips for lifting the right way include letting your legs do the work, keeping objects close to your body and recruiting help if a load is too heavy. This will protect the muscles in your low back, which supports your hips, back, and neck.
As you see, these are just a few ways to protect your back in the workplace. Try to fit these simple techniques into your daily routine, and you may notice a decrease in pain and tiredness right away!
Author Resource:-
Tom Selwick has been involved with medicine for over 20 years. He specializes in spinal recovery medicine and recommends this Salt Lake Back Pain for all your back needs.
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