Whether it is a dull throbbing at the base of your spine or a sharp ache around your shoulders — back pain can have a serious impact on your life. Many of the people who visit our London chiropractor clinic experience back pain that is caused by how they work. In this post, I’ll share the common causes of work-related back pain and how to address them.
Are you suffering from work-related back pain? Call MotionBack our London Chiropractic
on 0207 112 5408 to book an appointment. You can also read-on to learn
more about work-related back pain and how chiropractic treatment can help.
What are the most common causes of back pain at work?
There are three major contributing factors to work-related back pain:
- Inactivity while at work
If you are forced to sit down all day while working, it can eventually have negative consequences for the health of your back.
- Repetitive movements
Repetitive movements that involve twisting or rotating your spine repeatedly can eventually cause back pain.
- Forceful movements
Placing an excessive amount of force on your back can lead to certain types of injuries and back pain. Back pain caused by forceful movements is a result of lifting or moving very heavy objects.
Avoiding back pain while at work
Fortunately, there are several strategies you can employ that will reduce the risk of work-related back pain from occurring.
Pay attention to your posture
Poor posture is one of the leading causes of back pain amongst workers who are forced to sit or stand for long periods. Make an effort to improve your posture by being mindful of how you are positioning your body.
If you are standing, place your weight equally between your two feet, keep your shoulders back and don’t slouch. When sitting, use an ergonomic chair that is correctly adjusted for your body. Alter the height of the chair so your feet are flat on the floor and avoid slouching. If you are using an object while seated, ensure your forearms are nearly parallel to the ground and that your elbows are supported. Read this article for more tips on maintaining good posture at work.
Lift objects correctly
Whenever you are lifting or carrying a heavy object, focus on using your core muscles and legs the most. Maintain the natural curve of your back and never twist your spine while holding a heavy object. Keep the object that you are lifting close to your body at all times. Also, always ask for help if the object is heavy.
Reduce the risk factors for back pain
There are various factors that increase a person’s likelihood that they will suffer from work-related back pain. Some of these factors are out of your control, like your age, but others can be addressed, including:
- Excessive weight
Being overweight places more strain on the musculoskeletal system and increases the risk of work-related back pain. If you are carrying a few extra kilograms, make an effort to slim down.
- Lack of exercise
Getting enough exercise is crucial as it strengthens and stretches the back.
Eating a healthy diet that contains adequate nutrition is a simple way to improve your health. Pay particular attention to calcium and vitamin D, as they are both essential for good bone health and will reduce your risk of contracting diseases like osteoporosis.
Alter repetitive tasks that can cause back pain
If you are asked to perform repetitive tasks at work, take steps to make them easier to perform. For example:
- Instead of lifting heavy items by yourself, use a lifting machine.
- If you often perform an awkward movement to pick up an object and place it on a table, move the table or the object location so the action is less challenging.
- Instead of constantly having to stretch up or bend down to reach a specific tool, find another location for the tool.
- If you work at a computer, make sure your monitor, chair, and desk are ergonomic.
Focus on avoiding any unnecessary or repetitive twisting, bending, or reaching.
Pay attention to how your body feels
Pay attention to any stiffness or numbness that occurs throughout the day. If you find that sitting for prolonged periods gives you a sore upper back, that is a warning sign that you need a more ergonomic chair, that the chair needs to be adjusted to a better position or that you need to move about more. If your feet are numb after standing for a few hours, you might need a stool or a padded floor mat. Your body will always tell you when an activity is causing excessive strain.
Seek out chiropractic care
Chiropractic treatment will ensure that your musculoskeletal system is healthy and correctly aligned. A consultation and examination with a good chiropractor can greatly reduce the risk of work-related back pain by identifying any issues before they cause pain.
If you are experiencing back pain or are concerned that you may not be taken the best steps for keeping your back safe call our London Chiropractor Clinic on 0207 112 5408 to make an appointment. Our experienced team of chiropractors at MotionBack are here to help you.