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Best Ways to Minimize Back Pain at Work

Best Ways to Minimize Back Pain at Work

Most of us spend at least 40 hours working every week. This is a significant amount of time from your life. If you are practicing bad posture during those 40 hours, you can develop chronic back pain. Thankfully, there are ways to improve your spinal health.

Improving your Spinal Health to Decrease Back Pain

Get a Standing Desk

Our bodies were not meant to sit all day. It’s no secret that doing so can cause chaos to our spine. Sitting compresses your spine and hips causing lower back pain. The best way to incorporate standing when you work behind a computer is get a stand-up desk. A standup desk places your body in an ergonomic position.

Take Walking Breaks

Walking breaks can give your spine the break it needs! Walking short periods stretches your hip flexors, glutes, and alleviates pressure from your spine. Periodic five-minute walking breaks can be very beneficial for your body.

Practice the Right Techniques When Lifting

The right lifting technique is essential for jobs that require physical labor. The right lifting techniques can prevent compression of the spinal discs and straining of the lower back.

The Right Lifting Techniques

  • Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).
  • Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
  • Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back.
  • Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don’t twist as you lift.
  • Hold the load as close to your body as possible, at the level of your belly button.
  • Use your feet to change direction, taking small steps.
  • Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
  • Set down your load carefully, squatting with the knees and hips only.

Visit a Chiropractor

An experienced chiropractor can provide customized advice for what you need to maintain a healthy spine. Walker Road Chiropractic in Beaverton provides chiropractic adjustments to improve your spinal health. Contact our experienced Beaverton chiropractors today!


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