Back pain is quite common among workers. The incidence increases as people age. Sedentary individuals also tend to have this more than average. The good news is that you can do something to reduce the problem, if not make it go away completely. You will need to change a few habits which will take time to stick. Keep at it and you will reap the rewards. Consider the following back pain relief strategies:
Take More Work Breaks
For mild back pain relief, you may be able to avoid it by taking frequent breaks at work. Try not to slump in your chair for several hours at a time. Get up every hour at the very least. Stand up, walk around, stretch out, go to the toilet, drink a glass of water, and eat a healthy snack. A five to ten minute break can do wonders not only for your back but also for your mental clarity, alertness, and concentration. You are likely to be more productive after making this change.
Use a Sit-Stand Desk
Another way to stop sitting for extended periods is to work while standing up. If you are only using a laptop, then find reams of paper or thick books on which to place the laptop so that you can type comfortably while standing. If you have the money for it, then you can also get an adjustable desk that you can crank up or down as you need to. Alternate between sitting and standing all day. Find your own sweet spot.
Check Your Posture with a Mirror
Sitting with a good posture will relieve tension on your lower back. It’s easy to sit upright at the start of the day but we tend to slouch when we forget about this and focus on our work. Place a mirror at a strategic location so that you can see your posture from time to time. The visual feedback will make you more conscious of this so you can correct it.
Strengthen Your Core
Better yet, strengthen the muscles around your midsection to help support good posture. You can check online resources for this or ask a personal trainer. Planks are excellent exercises but there are more that you can try. Stop if you feel any pain while exercising and talk to a physiotherapist.
Get Regular Massage
Make it a habit to get regular massage from specialists. They can look for the source of tension and try to calm things down around that area. It can take a few sessions to be free from pain so be patient with your body and trust the process.
