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How to Deal with Back Pain At Work

How to Deal with Back Pain At Work

May 24, 2022

Dealing with back pain while on the job can make your workday unbearable. If you’re struggling to manage the pain, it can impact your productivity. Low back pain has many different causes, such as muscle overuse, and it can occur whether your job is physically intensive or sedentary. No matter what you’re dealing with, Integrated Health Solutions can help you find the answer. In addition to speaking to a chiropractor, consider our tips on how to manage back pain while at work. 

Understand What’s Causing Your Back Pain

Before creating a pain management plan, it’s important to identify what’s causing your back pain. A sore back can be a sign of an underlying health condition, such as arthritis or disc degeneration. In other cases, it can be a lifestyle-related issue. If you have a desk job or one that requires physical work, then you may experience muscle pain, which often feels sore, stiff or tender following your shift. Even if an exact cause can’t be found, rest assured that chiropractic care will still provide the relief you are looking for.

Transform Your Workspace

Make sure your work setup maximizes your comfort. Many people do not pay too much attention to their workspace, leading them to develop pain due to unhealthy habits. Make an ergonomic set up to support your body. There are a few ways to instantly increase your comfort:

  • Limit the Need to Reach. Place everything within reach. That way, you won’t need to lean. 
  • Adjust Chair Height. Your feet should be planted firmly on the floor. If your feet are dangling, or if your knees are bent at a high angle, adjust the height accordingly. Likewise, your elbows should form a 75 to 90-degree angle. 
  • Make Your Monitor Legible. If you’re having a hard time reading the content on your monitor, you may frequently lean forward without realizing it. 

Take More Breaks

One of the biggest contributors to back pain is prolonged sitting. The spine is responsible for maintaining our posture. The longer we sit, the larger the cumulative effects are on our spine’s health. Give yourself time to heal by reducing the strain on your back. Take short breaks frequently throughout the day. Try standing for at least two minutes every hour and if possible, go for a mid-day walk during your lunch break. If your job is physically laborious, switch tasks whenever possible to avoid overusing the same muscles.  

Use Natural Pain Relief

When your lower back muscles are sore, there are a few treatments you can use— even while at the office. Certain kinds of natural pain relief, such as cold & hot compress, massage and stretching, are known to help reduce pain. Use back support to reduce tension on your spine. You may even consider using a massage pad or compress as you sit. There are many possibilities, so it’s worth trying to see what works best for you. 

Treat Your Back Pain at Integrated Health Solutions

Don’t let a sore back stop you from accomplishing your professional goals. Chiropractic care, alongside a few adjustments to your work routine, can improve your symptoms and get you back on your feet. Talk to our chiropractors at Integrated Health Solutions to discover the benefits of our natural pain management methods for back pain.

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