If you have a white-collar job, whether you are working at home or in a traditional office space, then you may find yourself feeling antsy some of the time. If you are an older worker, experiencing back pain is more likely to happen. Lower back pain typically begins between the 30s and 50s age range. The good news is that there are ways that you can avoid it.
Pay closer attention to your posture
It can be easy to lose sight of sitting while focusing on your work on the computer screen. If you find your seat uncomfortable, consider speaking to your supervisor or replacing it yourself if you work from home. If you’re a remote worker, there is a good chance that you can probably use the chair as a tax write-off!
Water
It seems like every medical advice blog you read mentions water, even if it has nothing to do with dieting and exercising – but let’s get real, it’s just generally good advice no matter what you’re doing. Plus, it has been clinically proven that “drinking water to adequately replenish the discs (in the back) with the amount (of) water needed to work properly can reduce the likelihood of developing back pain.”
Take advantage of lunch breaks
Take advantage of your 30-minute or hour-long lunch breaks by taking a short walk. Go to a nearby park near your office building or home.
Consume more calcium and vitamin D
According to a study, “vitamin D supplementation may improve back pain disability in vitamin D deficient and overweight or obese adults.”
Take stretching breaks
For every hour spent at your desk, take a moment to stand up and stretch.
Set up an exercise routine
When you are not at work, consider hitting the gym either before or after your shifts or exclusively on your days off. You can also do little things to get more steps on your workdays if you do not have time for a proper workout. If you live close to where you work, you may consider walking or biking once in a while.
Lose weight if you need to
If you are overweight, talk to your doctor about an exercise plan. Excess weight can put more pressure on the spine.
Get a massage
See a massage therapist on your days off. Many of them work in the evenings and on Saturdays but expect a waiting list. It is also worth mentioning that most massage therapists work part-time hours due to how physically demanding the profession is.
