How to Avoid Back Pain during the Workday

How to Avoid Back Pain during the Workday

Back Pain During WorkdayIt is common for people to experience a sudden cramp in the back at some point in time, especially if you are a working person. People who spend endless hours working while seated end up developing severe back pain. However, if you want to live a better and productive life, it is better to avoid back pain rather than going through the awful experience.

Despite all the negative comments, which you might have heard or read about, it is not impossible to avoid back pain during workday. The trick is to know how to utilize the right back support and strategic placement techniques. Here are some guidelines that can help with how to avoid back pain during the workday.

Step One: Know the Cause of Your Back pain

Often, people who spend hours on desk jobs sit in awkward postures that affect the spine (backbone). As a result, one experiences back pain due to stress or even internal injuries to the backbone and muscles. Apart from posture, other causes can include repetitive movement and force. In professions that require repetitive movement of the back or like lifting heavy weight, it can cause internal injuries to the back.

Step Two: Get Arm Support

This may seem like a very simple approach to how to avoid back pain during the workday, but it can work like magic. If you already are experiencing pain in the back, then try this technique and you will find it to be the best pain inhibitor. When the muscles and bones in the back become worn-out or tired of bearing the weight of the arms, it can lead to pain in the neck and the upper back. Ignoring this can cause the pain to extend to the lower back area as well. Prevention is better than cure, so it would be wise to get a proper seat or backrest to support the back properly.

Step Three: Three Exercises to Avoid Back Pain During the Workday

Here are some quick and easy exercises you can do at your work place (in your cabin or resting area) to avoid back pain:

Pelvic Lift:

You must lie flat on you back, and place your hands across your chest and maintain a steady breath. Bend your knees upwards, keeping your feet flat on the floor. Tilt the pelvis to any side while pushing the back on the floor. Gently lift your hips off the floor and maintain this position for 5 seconds. Return to the normal position slowly and repeat this 3 to 5 times.

Hip Twist:

Lie flat on the floor and make sure you back remains straight. Stretch your hands to your sides and fold your knees as you position your thighs at a 90o angle to your chest. Gently lift your lower legs to be parallel to the floor. Hold this posture for 5 seconds and then relax. Repeat it again three to four times.

Knee to Chest:

As you lie flat, clasp one knee from behind using your hand. Keep the other leg flat on the floor and use your hand to pull up your thigh to your chest. Hold this posture for fifteen seconds before returning to the relaxed posture, and repeat this for the other leg.

These are highly recommended, simple, and quick exercises on how to avoid back pain during workday.


Monica Gray

Hello! My name is Monica Gray. I’m blessed to be the mother of nine year old triplets: Blake, Charlise (goes by Charlie), and Jackson. I have been happily married for 16 years to my husband Chuck, and we have a blast…most of the time :)

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