There’s a reason why there are over 70,000 chiropractors in the United States. These healthcare professionals help people with a variety of musculoskeletal and nervous system disorders. Whether you suffer from back pain at work or severe headaches at night, a chiropractor can likely help.
Unfortunately, if you’re working, you might not have time to see one of these healthcare professionals. So what do you do? Luckily, we’ve organized eight tips from chiropractors on how to prevent back pain at work. Let’s get started!
Eight Tips From a Chiropractor to Stop Back Pain at Work
Did you know that 8,274,000 Americans attribute their back pain to work? This pain can come from a variety of sources. Sitting in a chair all day, or lifting heavy objects all day are just some examples.
However, the reality is that there are simple measures you can take in your daily life to reduce this type of back pain. The best defense against the disorders that cause this pain is a good offense. So, let’s find out how you can fight back against the pain.
1) Pay Attention to Your Posture
Often when we work at a desk we let our natural posture slacken. We learn forward or slump which causes our muscles to naturally tense up. The result is lower back pain early. The way you sit can naturally affect your posture. Make sure both of your feet are firmly on the ground. The back of your skull, shoulders, and spine should all align.
If this is too hard for you to do over the day, then consider a chair that offers good lumbar support. This will make it easier to maintain good posture throughout the day.
2) Walk Around During Breaks
If you have time on your breaks throughout the day, then considering going on a short walk. This helps get your blood moving which can prevent certain parts of your back from going numb.
What’s more, it’s also a great way to naturally reduce stress. When we walk our bodies release tension. The activity can also improve your posture and strengthen your bones. So, on your next lunch break consider walking around while you eat.
3) Focus on Breathing
When we’re stressed our muscles tense up. This can lead both to back problems as well as headaches. Focused breathing throughout the day is a good way to relieve some of this stress. Simply inhale deeply and hold it in for three seconds. Then, slowly exhale through your mouth. Repeat this process until you feel calmer. Perform it multiple times throughout the day if you need it.
4) Work Your Core
A core workout has numerous health benefits. However, it’s also great at protecting your back. People with strong cores are less prone to back-related pain caused by daily strain and muscle spasms. Simply incorporate ab exercise into your workout plan twice a week to begin building a stronger core.
Stretching works in a way that’s similar to walking. It gets the blood circulating again after we’ve been seated and still for too long. Remember that sitting in one position for too long causes parts of our muscles to go numb. So, when we stretch we improve blood flow which prevents the annoying aches and strains we feel from inactivity all day.
6) Pay Attention to Your Lifestyle Choices
One of the most common causes of back pain in individuals is osteoporosis. You can prevent the onset of this disease by making sure your bones are strong. Do this by paying attention to your vitamin D and calcium intake. You can find vitamin D in foods like fish oil, cheese, liver, and egg yolks.
Calcium can be found in dairy, leafy greens, and dietary supplements. Similarly, if you smoke, then you should consider quitting. The nicotine from cigarettes often restricts blood flow to the discs found in the spine.
The result is frequent back pain in smokers. So, try taking a walk on your next smoke break instead of a cigarette. If you work on your feet a lot, then you should also consider getting specialized shoes. Low-heeled shoes in particular can reduce the strain that gets put on your lower back.
7) Support Your Back
One way to improve back pain at a desk job is to make sure your lower back is supported when you work. The best way to do this is an ergonomic desk chair, with lumbar support, headrest, and adjustable height. If you don’t have the money for an ergonomic desk chair, then just try putting a cushion or two behind your lower back for some support.
8) Get a Chiropractic Adjustment If the Pain Persists
If you’ve tried all of these methods and nothing worked, then you might need to seek alternative medical treatments. Adjustment techniques like a direct thrust, cervical spine manipulation, and myofascial release can help ease the pain from work. If you aren’t sure whether or not you should go to a chiropractor, then consult our guide here.
Once you decide you need a chiropractor, you will need to find one. Unfortunately, no all chiropractors are as reliable as others. You can tell a dependable professional by five qualities that every good chiropractor has.
Need a Chiropractor? Contact ShoreLife Chiropractic & Wellness
We hope this article helped you find some ways to prevent back pain at work before it gets serious. Unfortunately, all too often people ignore the pain until it becomes unbearable. When this happens, we recommend seeing a professional. But how do you find one that you can trust? If you live near Brick, New Jersey, then look no further than ShoreLife Chiropractic & Wellness.
Here at ShoreLife, we believe in taking the long road when it comes to health. That means targeting the root of the problem, instead of the disorder itself. If you’re interested in finding out what our alternative medicine can offer you, then fill out an online form for us today.