How To Reduce Back pain While Working

Back Pain is a real concern for the working class whether it is slight, sharp, or stabbing. It makes it very difficult for the person to focus on the job thus resulting in lower efficiency at work & lifelong health problems.
The reason for the constant back pain can be as small as incorrect sitting posture for long hours or lack of movement at all.
Whatever may be the reason or causes for the back pain if looked into carefully can be prevented.

First, let’s look into the factors

Three Main Factors Responsible For Back Pain At Work

External Force

In occupations like construction, plant work, or nursing there is often too much force exerted on the back which can lead to lower back injuries.

No Movement

Occupations involving long working hours on the desk lead to almost no movement or prolonged sitting in one single posture thus contributing to constant back pain.


Occupations requiring the reputation of certain movements like twisting or rotating your spine lead to a lower back injury.

Reduce Back pain

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Lifestyle Factors Contributing To Back Pain –

Factors like age, weight, and food also affect the condition of our back. We understand that factors like age and certain physical conditions are out of your control, but you can always control your weight & fooding habits leading to lower back pain.

You should start by eating a healthy & balanced diet. Make sure you get enough calcium and vitamin D. These nutrients can help prevent the strength of the bones. Try exercises, such as swimming or walking, with exercises that strengthen and stretch your back muscles and abdomen. Exercises that increase your balance and strength can also decrease your risk of falling and injuring your back. Consider yoga and weight-bearing exercises that challenge your balance.

Preventive Measures To Lessen The Back Pain

You can take the following measures to prevent back pain at work.

Correct Posture

Always pay attention to your sitting posture while at work do not slouch towards the table. Try sitting on a chair that has proper back support and can be adjusted according to your height to provide some extra support. Try to keep your thighs parallel to the floor. Keep your back pockets empty if you have a habit of keeping stuff in there.

Proper Lifting

If your job demands you to lift heavy weight regularly make sure you do that properly. When lifting and carrying a heavy object, get close to the object, bend your knees and tighten your stomach muscles. Use your leg muscles to support your body as you stand up. Hold the object close to your body. Maintain the natural curve of your back. Don’t twist when lifting. If an object is too heavy to lift safely, ask someone to help you.

Keep Changing The Pattern

If your job involves a repetitive pattern to be followed while working make sure you take small breaks and pauses to break the chain of movements as repetitive & patterned movements of muscles lead to injury. For example, If you’re in the habit of talking over the phone while working make sure to use a headset or put the phone on speaker to avoid unnecessary bending & twisting of neck and shoulder muscles.

Identify The Body Signals

If you sit for long hours and feel certain stiffness in the legs or back try periodical walking & stretching to release the tension of the muscles. It is always important to listen to your body and act accordingly.

Few Lower Back Exercises To Follow –

The Knee To Chest Stretch

To do this we lie straight on the ground or mat and grab the knee of one link by interlocking our fingers slightly and pulling the knee up to the chest until we feel a slight stretch on the lower back. After this, we return to the start position and rest for 5 – 10 seconds and repeat the same process with the other leg.

Trunk Rotation

It reduces the stress on the lower back and also works on the core muscles. We perform the trunk rotation stretch by keeping your knees together up toward your chest, gently
rolling your knees to each side, and holding the position.

Cat-Cow Stretch

It increases flexibility & releases tension in the lower back muscles. We Perform the cat-cow stretch by arching your back for the cat pose, then letting your pelvis fall
forward for the cow pose.

There are an end number of exercises and stretches to prevent lower back pain; these are just a few among them. If followed diligently they can improve the lower back condition.
Do not forget to examine and judge your work environment or conditions carefully and address situations that can worsen or affect your back even the smallest and simplest of the steps can prevent back injury and pain as we understand lower back pain can be a debilitating condition. For more information or details related to health visit healthscript

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