Back Pain and Its Treatment

Back pain will affect almost 80% of people at some point in their lives. About 20% of adults complain about it once a year. No matter the type of back pain, it will have a negative effect on your productivity at work. Unfortunately, many professions can put a lot of strain on your back, including long-distance driving, nursing, construction, and factory work. Back pain can develop or become worse even from routine office work.

What are the common causes of back pain at work?

Back pain at work can be caused by a variety of things. For instance:

Using too much force when lifting or moving heavy objects, for example, can harm your back.

Repetition: Your back may become injured if you repeatedly perform certain motions, particularly those that require twisting or rotating your spine.

Inactivity: If you have poor posture or spend all day in a chair with improper back support, an inactive job or a desk job may make your back pain worse.

Corrective lifestyle to reduce pain:

1. Keep an ideal weight. Make sure your diet is well-balanced, with enough calcium and

    vitamin D.

2. Combine aerobic exercise, like swimming or walking, with abdominal and back strengthening and stretching exercises. Your age, level of fitness, and any other medical issues you may have will all affect the type and intensity of exercise you should do.

3. Smoking must be stopped because it hastens the degeneration of spinal discs.

Steps to reduce back pain at work:

Take into account these office back pain management suggestions if you want to prevent or manage back pain at work.

1. To make a workspace more ergonomic,

• place everything within arm's reach to prevent stooping or stretching.
• Make sure the top of your monitor is at eye level by adjusting the monitor's height.
• Adjust the font size and monitor brightness.
• When your hands are on the desk surface and you are sitting up straight, adjust the height of your desk or chair so that your elbows make an angle between 75 and 90 degrees.

 2. The ideal office chair should be able to swivel and have the following features: adjustable height, backrest, armrests, and lumbar support.

3. Practice good posture and take care not to unintentionally slouch or lean.

4. Lift properly. Get close to the object, bend your knees, and contract your abs when lifting and carrying a heavy object. As you stand up, support your body with the muscles in your legs. When lifting, avoid twisting. Ask for assistance or use a lifting device if the object is too heavy to lift on your own.

5. Walk upright: When moving around the office, keep your shoulders back and your head up. After spending time at a desk, stand tall to stretch your back.

6. Use a hands-free phone: Instead of craning your neck to hold the phone against your shoulder, think about switching to a hands-free gadget like a headset or speakerphone

7. Take brief breaks frequently. If you have to sit for a long time, move around frequently. To release tension, take regular walks and gently stretch your muscles. Every hour or so, it's a good idea to go for a quick walk (even for a few minutes)

8. Wear supportive footwear: If you frequently walk around your office, opt for comfortable shoes over high heels. Your posture can be harmed by wearing high-heeled shoes, which can alter how your spine and body are aligned.

9. To avoid putting additional strain on your buttocks or lower back when you are sitting, take your wallet or phone out of your back pocket.

Treatments to reduce backache:

Here are some recommendations for managing lower back pain:

• Use a cold or hot pack on your back to provide temporary relief if you are experiencing back pain at work.
• Develop your core strength
• Keep moving
• Stretch: Regularly stretch your shoulders and back to keep your muscles loose. Back tension at work can also be relieved with neck and shoulder rolls.
• Sleep well by lying on your side or back rather than your stomach, and on a firm surface.

However, it is best to seek professional advice from a spine specialist if back pain is severe, persistent, or recurrent.