Suffering from back pain at work? It’s not your boss; it’s your habits.

Updated August 16, 2016
back pain at work

Take a ‘stretch break’ every 30 min for 1 min to reduce discomfort

It is one of the most common causes of sick leave and hospitalizations from the work force.  When work days are lost due to back pain, it is not just for one or two days, but generally for the week.

When your back goes ‘out’,  it can really go out for a very long time.

We don’t usually take time off unless the pain becomes so unbearable that we cannot move sufficiently and only when we feel that we are forced to do it.  It is the dreaded back spasm that stops us.

Back spasms are usually the first warning sign that something much more serious is about to happen to your back.  It could be a potential disc or nerve injury, or simply an injury to another muscle.   When these areas are at risk, muscles lock up instantly and intensely to protect the body.

Muscles spasms seem to have a mind of their own.  We can manage them well, but we are not very good at predicting them.  We are also not very good at knowing when they will fully recover and become frustrated from lost time at work.

Don’t Ignore Your Pain

It is not adequate to merely persevere through the pain and speed up the recovery with pain killers and muscle relaxants.  These medications do have their value but are not without complications.  If you find yourself treating your lost time from work this way, then you are treating your symptoms and not the causes.

The chances are that if you had your injury or spasm at work, you would continue to have it again at work unless you alter your method of treatment.  Also, if you have these very painful episodes outside of work, then there is also the likelihood that your work habits will worsen them.

Some important practices can be followed to reduce your chances of injury and spasm while at work, thereby making your work hours much more productive and pain-free.

Work Place Issues

If your employment conditions require extensive hours of sitting, then you must understand that your back is NOT adequately being supported while in this position.   Whether you are at a computer, bench, table, in a vehicle or any seated position, your lower back is already at risk.  This is because sitting leads to slouching and poor posture.  Very few core muscles if any are actively maintaining a balance posture.  Your pain slowly builds as a dull ache, then the occasional spasm or tightness, then a full on injury such as a ruptured disc.

Follow these important exercises while at work to address your pain.

First, here are the benefits:

  • Easy
  • Requires little time
  • Can be done while sitting
  • Can be done in between driving breaks
  • Can be done in spare time
  • Helps to correct your bad posture
  • Improves the way in which you sit
  • Helps both the lower back and the hips
  • encourages proper muscle reconditioning
  • reduces your reliance on medication
  • reduces your need for special chairs
  • reduces your need for back braces

Seated Lunge

This can be done easily while working.  When you begin to sense that dull ache in your lower back from slouching into a posterior pelvic tilt, you perform the lunge to counter the discomfort.   It only takes a few seconds (longer is better) and helps you to continue with your work.

seated lunge for back pain at work

Click HERE or on the Image for a Full Tutorial

It is suggested that you should perform the seated lunge well before you feel that dull ache.  You are not just looking for pain management but also for prevention.  Performing them before your feel sore, allows you to be more proactive in your desire to address your pain.

Seated Leg to Chest

Do this one also while at the ‘comfort’ of your chair.  It is important to stretch out the very area of your body that you have been compressing for hours everyday.   Your glutes were not intended to become your personal seat cushion.  They are meant to give you lifting and lowering power, and hip stability.  All this translates to reduced back pain.

seated leg to chest for back pain at work

Click HERE or on the Image for a Full Tutorial

This exercise not only helps your back, but your hips.  A career of sitting is also unsafe for your hips.  It is no coincidence that lower back pain and hip pain are closely linked.

Standing Hip Shift

You cannot perform this movement while seated, so you will have to stand up in order to perform it.   It is worth the effort.  You can actually use the side of your desk or table to help to provide balance.  Without performing this exercise, you won’t be able to unlock the tightness connecting your pelvis with you lower back.

standing hip shift for back pain at work

Click HERE or on the Image for a Full Description

This exercise will take many days before you will notice any changes in your hip mobility.  Don’t quit early.  See it through.  It is probably one of the most important exercises here.  If you need privacy, either tell everyone in the office to leave (kidding), or go on a quick break somewhere more suitable.  This is not one to skip.

Seated Leg Adjustment  (Found in eBook)

This exercise is necessary to unlock the very stiff and tight hip and pelvis region.  This rigid and uncomfortable posture is usually from years of poor posture, recurrent back spasms and muscle guarding.  The use of a book or small block will facilitate this stretch.  It is one of those exercises that require patience and slight discomfort as you are trying to self adjust and mobilize a very tight area that needs to become more flexible.  Unlocking this area will relieve a LOT of pain.

In order to benefit from this exercise, please check out the many helpful pages on this site and download the eBook.  The full instructions for how to perform this exercise can be found there along with many more.  You will be able to find relief and equip yourself with the proper lifelong tools necessary to avoid lower back pain while at work.

Seated and Floor Leg Hip Shifting (Found in eBook)

This exercise fully allows mobility to return to your tight hips and pelvis.  It restores your tight lower back.  The different positions and muscles that you will engage for this movement will give you the added strength and technique necessary to prevent this tightness from returning.   Part of this exercise can easily be done while seated at work.  This exercise as rarely taught by other professionals and should be as it provides much needed relief.

In order to benefit from this exercise, please also check out the resources available on this site and download the eBook.  The full tutorial of the exercise along with many others will be found in the book.

If you are tired of enduring this form of chronic pain, and are in need of a proven, structured, plan for pain relief: Search this site for more valuable help and Download the eBook to start today.

For More Help:

Ten Exercises for Lower Back Pain

Tips for Lower Back Pain

Morning Back Pain

Sleeping Tips