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How to Prevent Back Pain at Work

February 25, 2020 3 min read

How to Prevent Back Pain at Work

We know it can be frustrating to deal with back pains while working. And determining the exact cause of back pain can be complicated however; there are multiple ways you can do to improve your back pains or simply prevent it from worsening.

All it takes is a combination of activity, core strengthening exercises, physical therapy and a healthy diet.

Here are some steps you can take to avoid back pain at work:

1. Have Good night sleep

have a good night sleep

Nothing beats good night’s sleep. Remember that the amount of sleep you get is important as wells as your positions in sleeping.

Purchasing a good mattress and finding the best sleeping position provides good support and prevent back pains. For back sleepers, putting pillows under your knees can be helpful. For side sleepers, on the other hand, pillows should be placed between knees. And for stomach sleepers, it’s best that you put your pillows beneath your pelvis.

2. Exercise regularly

exercise regularly

One way to prevent back pains is to do yoga. It has multiple benefits for people suffering back pains, more particularly the lower back pain when sitting down. Be sure to exercise in moderation, avoid strenuous activities that may cause pain in the first place.

3. A healthy diet and maintaining a healthy weight

eating healthy and diet

Being overweight is one factor for having back pains as the excess weight may pull your back throughout the day. Studies show that losing a few pounds relieves someone from furthering suffering back pain. 

4. Strengthen your core

strengthen core

Having strong abdominal muscles can prevent back pains. Having a regular strength training exercise allow your core muscles in reducing the risk for injuries such as muscle spasms and strains.

5. Maintain good posture

good posture

Most people who have bad posture while doing daily activities can put an unnecessary strain on your backs. Keep in mind that maintaining the right amount of curvature in the back can take the pressure off the nerves thus reducing back pains.

6. Increase intake of vitamin D and Calcium

vitamins infographic

Some vitamin D rich foods include egg yolks, fatty fish, cheese, and beef liver. While calcium-rich foods are milk, green leafy vegetables, and yogurt. Supplements are also a good alternative for your diet. 

7. Lighten your load

Improper ways of lifting are one common cause of back pain. Usually, carrying laptops, camera or grocery bags can strain the pack. As much as possible lighten your load by either shifting the weight from one should to another or by simply carrying less.

8. Quit smoking

quit smoking

A study published by the American Journal of Medicine found out that smokers are more likely to have back pains compared to those who don’t. Its common knowledge that smoking causes multiple health problems. Smoking causes blood flow to the spinal discs to be restricted due to nicotine thus being more prone to crack or rupture.

9. Try relaxation techniques and supplements


Meditation, deep breathing, tai chi, and yoga can help put your mind at ease and can ultimately help you avoid back pains.

Some supplements you can use are magnesium and calcium and glucosamine sulfate. The first pair, when taken together, can help reduce muscle spasms. Taking glucosamine sulfate to prevent arthritis, which causes back pains.

10. See a specialist

See a specialist

Seeing a specialist can help you improve your exercise plan. You can ask special medications or advice to assist you in your back-pain free journey. Find a physical therapist, chiropractor or exercise physiologist.

Avoid back pains by following these simple steps and techniques. Relief from back pains can allow you to work more productively and efficiently. Following these steps can also prevent back pains from happening.