5 Tips for managing back pain at work
Back pain can be a relentless, often invisible, ailment that affects an individual across multiple areas of their life.
It can make simple tasks feel more difficult, and the constant discomfort can be not just physically draining but also mentally exhausting.
The discomfort will differ based on the individual.
While some people may have difficulty bending over, others may have difficulty standing for long periods or even sitting for long periods.
This constant discomfort can lead to frustration, especially in the workplace, if the proper care isn’t taken to manage your back pain.
When it comes to managing back pain, it isn’t just about managing the physical pain but also the emotional and mental strain that comes with back pain.
With appropriate job selection, such as some of these jobs for people with back injuries, the right strategies, supports, and accommodations, it is possible to have a productive and fulfilling work life while managing your pain.
In this article, we will jump into our top five tips that may help you to manage your back pain at work.
1. Maintain good posture
Maintaining good posture is essential to keeping your spine healthy and avoiding making your back pain worse.
To maintain good posture, you will need to make sure your feet are flat on the floor when sitting and your chair’s height is positioned so your thighs are parallel to the floor.
Furthermore, the top of your computer screen should be at your eye level to avoid straining your neck and back to use it.
You may need to set alarms on your computer or phone to remind you to check your posture, as it is often one of those things that just gets away from us when we are concentrating on something else.
Setting these alarms can help you to prioritise your health and minimise your back pain.
2. Regularly move and stretch
Sitting or standing for long periods of time can increase the strain on your back.
Make sure you take the time to incorporate regular movement and stretching into your day to help alleviate this.
If you have seen a physio and have a list of movements you should be performing regularly, make sure you take the time to implement these in your day.
It may even be possible to speak to your employer about having access to a space for set periods of the day to do these exercises.
Regardless of what type of movement you are doing, make sure to set reminders and take regular short breaks to walk around and do some gentle stretches.
This can also help to promote better blood flow and decrease muscle stiffness.
3. Set up ergonomic equipment
Ergonomic equipment is specifically crafted to provide users with maximum comfort and support, as well as minimise muscle strain and prevent injuries.
Discuss this option with your boss if you are working from a shared office space, or if you are working from home, consider investing in equipment that will make your life easier.
This equipment may include ergonomic chairs, adjustable desks, or support cushions.
You may also be eligible for government funding for this equipment as a part of workplace adjustments.
To find out more about your eligibility, it’s best to reach out to a professional company providing disability employment services.
4. Manage your stress levels
Managing your stress levels is important to managing your back pain in the workplace.
This goes for both your work stress and your home stress, as all types of stress can lead to muscle tension, which can, in time, worsen back pain.
Implementing stress management activities into your work day, such as breathing techniques, mindfulness, or short walks, is a good idea.
It is also vital to ensure your workload is manageable and always seek help when needed.
5. Reach out for professional help
If your ongoing back pain is affecting your work, it is a wise idea to seek professional help.
Medical professionals can help you by providing effective treatments and suggestions for suitable job arrangements.
It may also be a good idea to contact a disability employment service, such as APM.
These professional services can offer guidance and resources to help you manage your back pain at work.
They do this by working with your employer to make workplace adjustments to the physical space and your role.
They can also help to find suitable jobs for people with back injuries, if your current workplace isn’t working for you.
Remember, everybody who suffers from back pain will have a different experience, and sometimes, unfortunately, finding the best methods for managing back pain can take a little bit of time.
By seeking assistance from a disability employment service, you can have somebody in your court to help you make workplace adjustments and implement techniques for managing your back pain.
With the right strategies in place, you can continue to thrive in your workplace without having the immense pressure of back pain clouding your every move.
