Do you find yourself waking up in pain each morning? Maybe your range of motion seems reduced, or the aches never fade. There’s a chance you’re suffering from back pain.
You’re not alone! In fact, about 65 million adults report recent episodes of back pain. It’s one of the leading causes of disability and missed days from work.
With 16 million people feeling limited by their back pain from work, it’s not something you can ignore.
Instead, consider these six tips for reducing your back pain. With these tips, you can ease away the pain. Otherwise, it could get worse, leading to a potential disability.
Don’t let back pain slow you down! Try these six easy tips today.
- Live Healthier
Are you dealing with back pain from lifting at work? A few adjustments to your lifestyle could reduce your pain.
First, consider your existing health condition. Do you have a condition like osteoporosis or arthritis? These conditions could increase your chance of experiencing pain.
There are a few foods you can add to your diet that might help. For example, you might want to try eating anti-inflammatory foods. Inflammation is your body’s response to pain and injury.
Chronic inflammation, however, can lead to additional pain.
Try eating leafy greens, olive oil, fatty fish like salmon, nuts, and berries. You should also reduce certain foods from your diet, including starches and sugars.
Are you worried about your bone health? You don’t want to leave your spine in a weakened state. Instead, try foods that are rich in calcium.
These can include leafy green vegetables and milk.
Once you make changes to your diet, try developing an exercise routine. Regular exercise can boost your natural endorphin production. Endorphins can reduce your back pain from work!
Over time, regular exercise can also help you grow stronger. If you have osteoporosis or arthritis, improving your strength could reduce your chances of an injury.
Try improving your core (which can help with your posture). Ideal exercises include crunches, sit-ups, and strength training exercises.
- Ease Your Stress
Stress can cause you to tense your back muscles, which will only contribute to more pain. Once you recognize the pain, you’ll stress out over the pain you’re in. Stress can cause an endless cycle that will only make your back pain worse.
Instead, focus on reducing your stress.
You can try deep breathing exercises or guided meditation. Yoga could help you calm down as well. Find the stress-relieving technique that works for you.
What happens if I hurt my back at work? You might want to consider building a case for worker’s compensation. A small mistake with the process, however, can impact your case.
Consider working with an experienced attorney. They can build a case to ensure you receive the compensation you deserve.
If you have back pain from a work injury, they can speak on your behalf. You won’t have to worry about medical bills piling up. Instead, you can use the compensation you receive to cover the cost.
Consider calling an experienced injury attorney like Jonathan R. Brockman P.C. to build your case.
- Improve Your Posture
Do you work in front of a computer all day? You can develop back pain from lifting at work as well as sitting. Making a change to your work environment might help.
First, make an effort to improve your posture. Make sure your back is straight and pressed against your chair. Keep your feet planted against the floor as you work.
If your feet don’t reach the ground, consider using a footrest.
Don’t cross your legs. Sitting in this position can cause your shoulders and spine to twist uncomfortably.
If you deal with pain throughout the day, stand up! Try to get out of your seat at least once an hour. Try a few stretches or walk to the breakroom for some water.
Consider updating your desk equipment, too. Here are a few ergonomic adjustments you can make:
- Use a pad to support your arms and wrists
- Sit at arm’s length from your computer screen
- Keep the mouse and keyboard within reach
- Adjust the monitor for easier reading (2 to 3 inches above eye level, avoiding glares)
- Adjust your chair and make sure it has lumbar support
- Switch to a standing desk
Even one of these changes could help ease the pressure on your spine.
- Get a Massage
About 47.5 million people had a total of 214 million massages in a single year. Of these, 88% agree massages are effective for pain reduction. If your back pain persists, consider scheduling a soothing massage.
In addition to reducing the knots in your back, massage therapy could also help reduce your stress.
Make sure you choose an experienced, licensed massage therapist. Otherwise, they could do more harm than good.
- Try Yoga
Yoga is another great way to relax and strengthen your core.
If you’ve never tried yoga before, ask if you can try a class. You can also speak with other yogis and instructors. They might have a list of exercises you can use at home (such as planking) to ease your back pain.
- Talk to an Expert
In addition to massage therapy, there are other courses of treatment you might consider to reduce your back pain from work.
For example, you can try light therapy. Light therapy stimulates nerve regeneration. This process could ease sore muscles and help damaged tissues repair themselves.
Have you ever worked with a physical therapist? They can show you how to strengthen your body.
Their techniques could ensure you can support your lower back properly to avoid experiencing pain.
What about scheduling an appointment with an acupuncturist? Acupuncture could reduce blockages within your body that contribute to your pain.
Ease Away the Pain: 6 Ways to Reduce Back Pain From Work
Don’t let your back pain from work get worse over time. Instead, consider these six techniques. Using these tips could help you ease the pain away.
Then, you can get back to enjoying your life without pain or strain!
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