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Back Pain? Ways To Manage At Work

8 September 2022
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It is likely that you or someone you know has had low back pain in the past. It is a common problem but often it can be tackled by simply changing how you are moving or changing a couple of key habits in the day. This blog will cover ways to help the office worker and people working lifting boxes and machinery. 

If you sit with bad posture during the day then it will put more stress on certain areas of your back. 

Some key movement tips: 

  • Don’t bend and round your back when getting out of bed  
  • When brushing your teeth, unloading the dishwasher or other simple movements you want to avoid too much spinal movement. To help try and hinge from the hips. You should feel like you’re gliding your bottom backwards in order to lean forwards. It’s fine to lean one hand on the sink for support.
  • Try not to be hunched over when putting on shoes and socks, instead put a foot up on a chair to help bring your hips into play like in the point above. 

Lifting:

Sometimes fixing your posture can help but often peoples jobs require lifting or moving in the day. For this a proper core brace should be implemented. Not with a physical one you can buy but rather with your abdominal muscles.

But how do you do it? If you create pressure in your abdominal cavity you will help to create extra stability for your back. So as you are about to lift the object off the ground take a breath and brace your core (to brace your core if you were to cough you will feel some muscles contract. Tense these muscles as you lift). Doing both of these things will increase the pressure inside your abdominal cavity against the structures surrounding it so your back will be protected as you lift to help you stay injury free. 

I hope this helps, but if you do suffer from back pain and would like us to have a look at your problem and run through advice to get you out of pain contact the clinic today on 0578678904 or book now. 

Yours in Health

Lawlor Clinic: Spine & Sport, Portlaoise, Laois



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