Five Secrets to Reduce Back Pain While At Work

1. Strive to keep an ideal weight. Obesity alone does not cause back pain ; however, being overweight increases your risk of having back pain . Performing isometrics such as tightening the muscles of the buttocks and legs while sitting is an easy way to burn extra calories and maintain a healthy weight.

2. Purchase a pedometer and walk l0, 000 steps per day. This will improve your cardiovascular status, help you to lose weight and therefore reduce your risk of low back pain . Park your car a little farther to increase your steps. Take the stairs instead of the elevator. Start taking those extra steps today and you will see how easy it is to accomplish your goal.

3. Take a postural break after sitting two hours. Aim to never sit any longer than two hours continuously. Less is better, but this is sometimes difficult to achieve in the workplace. Get into the routine of walking to the bathroom or going to the break room to get a glass of water after two hours of continuous sitting. Your back muscles need a break. Sitting continuously is one of the worst things you can do to your back because it increases the risk of back pain.
4. Improve your sitting posture. Improving your posture is an essential step to reducing back pain. Place the lumbar roll in the small part of your back. Lumbar rolls can be purchased at many stores like Target or Wal-Mart or a sporting goods store.

While at your desk sit correctly with your shoulders relaxed, arms supported by an armrest, feet flat on the floor, and your knees level with your hips. Sitting correctly will help to improve your posture. Move the monitor and keyboards forward to a location that does not encourage slouching. Correct sitting posture will help reduce your risk of back pain.  

5. Perform extension exercises. We spend a great deal of time flexing our backs when performing activities like brushing your teeth, putting on clothes, and getting files out of a cabinet. Therefore, we need to counteract these flexion activities with extension. Take the time to do some extension exercises while at work.

Extension exercises can easily be done by standing with hands on your hips and bending backwards. Stand at your desk and do a set of ten a couple of times throughout the day, or during your break go to the restroom and do a set of ten. If you have Lumbar or spinal stenosis, you should avoid this stretch.

Remember before beginning any exercise program, check with your physician. Don’t do any exercise that causes pain.

These five secrets can help to reduce your risk of back pain.

©2011 Winifred D. Bragg, MD. All Rights Reserved.