4 Ways To Reduce Back Pain At Work

It has been found that the total costs of low-back pain in the United States exceed $100 billion per year.Reports have shown that the average cost of a back injury related workers comp claim can be $40,000 - $80,000 per employee.[1]

We all know of someone that has chronic, if not debilitating back pain.  It's a nightmare to work with back pain.  It decreases productivity and increases absenteeism not to mention healthcare costs.  Here are some effective ways to reduce or completely alleviate back pain at work.

1.  Try the No-Chair
With an adjustable base and back height, these "no" chairs force you to sit up straight.  One of the causes of back pain from sitting is due to the loss of the lordotic curve.  This the large natural curve in your lower spine.  The tendency when sitting for long periods is to bend forward in the lordotic area.  This way of sitting also causes kyphosis, or an excessively rounded upper back.  Both situations can be avoided or alleviated by sitting up straight when sitting for long periods of time.  Many people swear by these balls so if poor posture is your issue, you may want to give this a try.

2.  Start taking yoga classes
There's nothing like sitting for long periods of time and being sedentary for reducing flexibility in the muscles and reducing mobility in the joints.  And once the stiffness sets in, well it just feels bad in our bodies.  I often tell my yoga students that loss of flexibility is not about aging, its about becoming sedentary. Have you ever seen an 80 year old yogi.  They can be perfectly flexible.  Because they never stopped stretching those muscles.  Its a matter of "use it or lose it."  Luckily, you can regain flexibility in a relatively short period of time.  After working with participants of my yoga program at Newell Rubbermaid in Maryville, TN, every person in the class has shown marked improvement in all areas of flexibility.  

If you've considered bringing yoga to your workplace, set up a consultation [email protected] for an overview and price quote.

3.  Invest in a lumbar support for you car
A lumbar cushion and neck pillow for the car can make a big difference in reducing back pain.  Second only to sitting at a desk all day, driving in the car is ergonomically treacherous for the spine.  Most every car seat gives inadequate lumbar support and no neck support.  If you suffer from back pain, going from poor sitting posture at work to unavoidable slouching in the car, compounds your problem.

4.  Use a Standing Desk
For some people, this completely alleviates all their back pain.  I try to stand whenever I can, while working.  Some standing desks Ergonomic Solutions allow you to simply transform your existing workstation into a standing one.  My advice is to get one that adjusts easily.
Bottom line is that sitting all day is disastrous for the spine and for most people, this fact has become glaringly obvious.  Take some steps today to help your back pain.
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[1]  Katz, Jeffrey N. "Lumbar Disc Disorders and Low Back Pain: Socioeconomic Factors and Consequences." The Journal of Bone and Joint Surgery, Inc. . Print.
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