Avoid Low Back Pain At Work

Photo Credit: Nick Webb CC-BY-2.0
Millions of people suffer from low back pain. Some aches and pains may be caused by your work. Most minor back pain is caused by muscle strain from lifting, repetitive movements or sitting in one position for extended periods of time. Whether you lift boxes or sit at a computer screen all day, you can suffer from low back pain. You can reduce your risk of low back pain by doing exercises that strengthen your back muscles, employing proper lifting techniques and taking frequent stretching breaks if you sit at work. 
Sitting in front of a computer screen or at a work station for hours can contribute to low back pain. Take  3 to 5 minute break once each hour to stand up and stretch your back muscles. Put your hands on your hips and twist to the left and then to the right. Raise your arms over your head and reach for the ceiling to stretch the muscles from your shoulders down to your buttocks. You should have a chair with proper back support. Use a rolled-up towel between your lower back and the back of the chair if your chair does not provide enough support. Avoid slumping in your chair by maintaining good posture while sitting at your desk. Keep your shoulders back and hold your head up straight so that the bottom of your chin is parallel to the floor. 
Avoid low back pain and muscle injury by using lifting techniques to protect your back. If you lift heavy objects at work, always use proper lifting techniques or get help lifting very heavy objects. Lift heavy boxes and other objects by planting your feet shoulder-width apart and stand close to the object. Bend down from your knees, not your waist. Keep your back straight as you lower your body by bending your knees and get a firm grasp on the object. Squeeze your abdominal muscles for support and lift the object using your legs. 
Exercise that strengthens your back muscles is the best way to prevent and to relieve chronic low back pain. Exercises that strengthen your back and core muscles will help prevent lower back pain. Stretching exercises can help improve your flexibility. Maintain a healthy weight, too. You are at greater risk of low back pain if your are overweight. 
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About Robin R.
I’m an AFPA certified personal trainer & nutrition consultant, NASM certified corrective exercise specialist, NASM certified youth exercise specialist, online fitness coach and freelance writer specializing in health and fitness. I hold a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health. I specialize in weight loss, functional strength training, total body toning, aerobic conditioning, plyometric training, nutrition planning, and home-based boot camp style workouts for women. My goal is to make every personal training session fun and effective for my clients. My services include both in-home personal training and online fitness coaching.

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