Back Pain at Work: Preventing Pain and Injury - Back Pain at Work: Preventing Pain and Injury -

Back Pain at Work: Preventing Pain and Injury

Working, be it sitting all day, performing physically demanding tasks, or repetitive activities, can impact your back heavily and one needs to understand the causes to treat the back pain that follows you at the end of a hard working day.

The backache of any degree can be annoying and make it difficult for you to focus on the task at hand. Jobs nowadays are physically demanding, and therefore the cases of back pain have escalated over the past few years. 9-5 desk jobs can also be highly straining for the back and one needs to be aware of ways to prevent as well as manage it.

Here are a few common causes of back pain due to work:

  1. Heavy lifting can damage the back adversely, especially if your posture is incorrect and you’re applying too much force. It can cause injury to the muscles, Sprains and strains of the lower back ,ligaments, and even bones of the back and even fasten joint degeneration.
  2. The repetitive motion of the back can also cause long-term injury to the back and this is commonly experienced by athletes and people in sports.
  3. Desk jobs might seem easier compared to physically demanding tasks, but they can also take a heavy toll on the back due to prolonged sitting and inactivity. Moreover sitting without proper support can worsen the situation.

Some other factors impacting the back are age, obesity, illnesses, and lifestyle. An inactive lifestyle is known to weaken the back and cause backache, which can highly impact your life and work. With aging, our body undergoes degeneration and therefore it’s very important to maintain a healthy BMI and keep an active and healthy lifestyle.

Here are a few lifestyle tips on how to keep your back healthy and fit in the long run:

  1. The very first step towards a healthy body is a healthy diet. A balanced diet is central for keeping the body in good shape and making sure you’re getting all the nutrients that are needed by the body for its daily functioning. With age, the bones become more and more fragile, and consuming the right amount of calcium is very important. Weak bones get fractured easily and need to be taken care of.
  2. Performing daily physical activities such as walking, running, and strengthening exercises can greatly improve the health of your back. Core exercises are also great for increasing Upper Back Pain and abdomen strength and decreasing the chances of injury to the back. If you find these activities too physically demanding then you can go for yoga and other low-impact activities to improve the quality of your life.
  3. Quitting habits such as smoking and excessive drinking contribute to a better lifestyle overall. Smoking not only damages the lungs and the mouth but also reduces the blood flow in the body, especially to the lower back. This can lead to early degenerative diseases and a slower recovery rate in case of pain or injury.

Below are a few steps you can follow to minimize damage to the back.

Posture plays a central role in deciding the health of your back and therefore you should always be mindful of how you are sitting, standing, or performing any physical activity. Always take precautions while lifting heavy objects and never exert excessive force or push your limits too much.

If you sitting on a chair, make sure your feet are placed comfortably flat on the ground and not dangling in the air. Get an adjustable chair so you can rest your head and back without straining any part of your body. Moreover, always keep a straight back whether you’re standing or sitting. Do not sit or stand on an uneven surface for too long or put too much pressure on your legs and lower back. Try to stand in a posture where the entire weight of the body is evenly distributed.

If a task is beyond your capabilities or an object is too heavy do not attempt to do it because the lower back is highly susceptible to injuries and can snap with just a single wrong move.

Check out the link : 5 tips to Avoid Back and Joint Pain While Working From Home