Regardless of your occupation, a long day at work can leave your back aching. The most common factors contributing to your back pain after work are force on the spine, repetition of certain movements, and inactivity. Here are some tips and tricks that will help you minimize this pain.
- Be mindful of your posture. If you sit for long periods of time, make sure you have a chair that is supportive of the lower back. Adjust your chair to an appropriate height to minimize slouching. Remember to remove all objects from your back pockets when sitting for long periods of time as this causes your spine to be in an unnatural position. If your job involves you standing for long periods of time, make it a point to distribute your weight evenly and don’t lean to one side for too long.
- Adjust tasks that are repetitive. If possible, alternate between tasks that are demanding on the body, and tasks that are less demanding. This will cause less strain on your spine than if you were to perform a demanding activity for a long period of time. In your everyday tasks, avoid unnecessary bending, twisting, or lifting.
- Listen to your body’s needs. Periodically stand up and stretch or go for short walks during breaks. Identify tasks or aspects of your work environment that may be causing back pain. Make necessary adjustments to your routine to minimize exposure to activities that may be causing you pain.
- Make regular chiropractic appointments. In most professions, there will be times when your labor begins to impact your spine health. Seeing a chiropractor will help ease current pain and prevent back pain in the future.
Even simply starting to make small changes in your routine will help you prioritize you spine health, and lead to an improved quality of life.