Tips for Preventing Back Pain in the Workplace 

April 26, 2023
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Back Pain

Back pain is a common health issue that can affect anyone, particularly those who spend most of their day sitting in front of a computer or performing repetitive heavy lifting at work. In Australia, back pain is one of the leading causes of disability, affecting millions of people every year. Fortunately, there are several simple steps you can take to prevent back pain and maintain good spinal health at work.

Top Tips:

1. Sit with proper posture

Keep your feet flat on the ground, your back straight, and your shoulders relaxed. Avoid hunching over or slouching, which can strain your back muscles and lead to pain. 

2. Use ergonomic equipment

Invest in an adjustable chair that provides proper lumbar support and can be adjusted to fit your height and desk. Alternatively or in addition to a standup or variable height desk to be able to switch between sitting and standing throughout the day. Use a keyboard and mouse that allow your arms to rest at a comfortable angle and position your monitor at eye level to reduce neck strain. 

3. Take frequent breaks

Get up and stretch, walk around, or do some light exercises every 30 minutes to an hour. This helps to relieve tension in your back and neck and improves circulation. 

4. Stay active

Exercise regularly before or after work, or during your lunch break. This can help strengthen your back muscles, improve posture, and reduce stress. 

5. Lift properly

If your job involves lifting or moving heavy objects, make sure to use proper technique. Bend your knees and keep your back straight, and avoid twisting or jerking motions that can strain your muscles. 

6. Stay hydrated

Drink plenty of water throughout the day to keep your body and muscles hydrated and healthy. 

By following these tips, you can reduce your risk of developing back pain and maintain good spinal health at work. However, if you do experience back pain or discomfort, it’s important to seek treatment from a qualified chiropractor. They can help alleviate pain, restore mobility, and provide advice on preventing future injuries. 

At Bayswater Chiropractic, our experienced chiropractors Dr Mark Beovich and Dr Alex O’Shaughnessy are dedicated to helping you achieve optimal spinal health and wellness. Book online here.

Do you know the difference between acute or chronic pain? Click here to find out!! Or is your work posture causing you headaches? Click here to learn more!!


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