4 Ways to Alleviate and Prevent Back Pain While at Work

Whether you have back pain from arthritis, stenosis, or another cause, it can interfere with your work, especially if you have a job that requires lifting heavy objects. But even if you have a desk job, back pain can become unbearable when left untreated. 

At Peninsula Orthopedic Associates our board-certified physicians and physician assistants treat patients with back pain every day. At one time or another, the majority of adults in the United States have experienced back pain severe enough to seek treatment from a physician. 

In addition to medical treatment, we advise you on the following steps to take to alleviate back pain at work. 

Use proper posture 

Proper posture goes a long way toward preventing back pain. Did you know that when standing, your ears should align with your shoulders? 

When sitting at a desk using a keyboard, your arms should be at a 90 degree angle. Your feet should be flat on the floor, and your monitor should be at arm’s length. Never lean forward or hunch your back when working at a computer; it compresses the discs in your lower back. 

If you have a job in a warehouse or a construction job that requires physical movement such as lifting heavy objects, bend at your knees and use your legs to lift. Never bend at your waist to lift a heavy object. You could hurt your back. 

Invest in ergonomic equipment 

If you work at a desk using a keyboard, invest in an ergonomic chair to support your back. It helps you maintain proper posture so you don’t hunch forward and compress your spine. 

Ensure you have lumbar support. You may need a rectangular lumbar pillow to support your lower back. 

Take breaks during the day

If you’re a desk jockey, avoid sitting for hours at a time at your desk without getting up.  Being sedentary causes pain. 

Move at least every 30 minutes. Get up and stretch, perform a couple of simple exercises, walk around, or get a cup of coffee. If your spine could talk, it would thank you. 

If you perform physical labor, distribute heavy loads evenly, and take breaks to stretch your spine. 

Perform stretches throughout the day  

We show you gentle stretches that you can work into your daily routine, even when at work. Hamstring stretches, chest and upper body stretches, and neck rotation stretches relieve tension on your spine and help you maintain good posture and proper spinal alignment. 

Call us at Peninsula Orthopedic Associates or book an appointment online today if you’re experiencing back pain. We have offices in Dade City, Menlo Park, and Los Gatos, California.