The Daily Spine
Tips for Living Well With Back Pain
According to the Centers for Disease Control, muscle strain is one of the most common types of on-the-job back injuries. The CDC found that prolonged sitting and lifting heavy objects (especially while bending or twisting the spine) are associated with work related back pain.
Here are a few tips to help you preserve your back while at work:
Sit with Good Posture
Sitting with good posture can help you avoid muscle strain and other back problems. To sit with good posture, try getting right on top of your two sitting bones. (Sitting bones are the knobby bones located on the bottom of your pelvis.) This will help you avoid slumping or overarching your back.
Take an Active Break
Ergonomic experts recommend that those who work at a computer take a break at least every hour. The idea here is to use a different set of muscles from time to time. The movement may help keep your joints flexible, too. You could get up and walk around, stretch or do a few back exercises at your desk. These activities may help you decrease or avoid neck and back stiffness.
Lift with Proper Technique
When lifting objects, avoid stressful positions such as bending at your waist or twisting. Instead, square off in front of the object and bend with your hips and knees. Try to keep your spine long while you lift.
