Your Job May Be Causing Your Back Pain

Back pain, my friends, is no fun. It’s notoriously difficult to treat; we all know someone who has had a bunch of procedures and has been given a ton of pills but is still in pain.

A lot of talk about back pain focuses on the home, but you can be doing yourself zero favors at your job, too. A study published in the The Journal of Manipulative and Physiological Therapeutics found that back pain at work was very common, particularly in older workers (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5530370/). To help prevent yourself from staying or becoming part of this statistic, here’s what you can do right now.

Adjust your desk and chair

Your spine’s natural curve should be supported, so use a chair with lumbar support. You can also used a rolled-up towel or pillow behind your back to create lumbar support. Make sure your chair is at a height that allows you to keep your feet on the floor and your knees at 90 degrees. If changing the height isn’t an option, use a phone book or foot rest to get there. Your monitor should be at or just below your eye level and at arms’ length. This positioning will encourage you to sit back in the chair instead of leaning forward, which strains your neck and can bother your back in turn.

Get yourself moving

People are supposed to move. Standing or sitting in one position through your entire workday can really mess with your body. Take short breaks once each hour to get water, go to the bathroom or just stretch. Stretching for just a minute can help push off the negative effects that come with sitting, which include weakening back muscles.

Researchers have suggested that people spend about half of their work hours standing up. If you don’t have a workstation where you can sit or stand, you may not be able to reach this goal, but you can do little things that will add up throughout the day. Using exercise, such as sit-ups, yoga and pilates, can help boost your core muscles and improve your posture, which in turn can reduce back pain.

Rethink your phone calls

Don’t rest your phone between your shoulder and head to free your hands up while talking. This strains your shoulders and neck. Instead, use a speakerphone or headset for longer conversations or hold the phone in your hand while switching sides throughout the conversation.

You only get one back, and it can be tough to handle pain there. Adjust your work routine to help ease your back pain or, better yet, prevent it from happening in the first place!

Low Back Pain

Does your lower back ever hurt? Is it hurting right now?

If so, you’re certainly not alone. The mouthful that is the National Institute of Neurological Disorders and Strokes says that 80 percent of adults have to deal with this at least once in their lives. If this isn’t you yet, it probably will be at one point (sorry!), so now’s the time to learn a bit about it and what you can do.

What causes lower back pain?

Lower back pain, whether it’s acute or chronic (lasts more than three months), can be caused by many factors, including spine ligament, muscle or bone sprain. It can also come from more serious issues, such as cancer or problems with the spine’s structure. In some cases, this condition comes from a herniated disk in the spine.

What can you do?

Unfortunately, there’s no magic cure-all for lower back pain. What will help you will depend largely on the cause of your pain, so it’s important to try to identify that first. Lifting objects properly, having good posture and doing exercises that tone the back can go a long way for many people suffering from lower back pain and aches.

The conventional treatment for this type of pain is usually medications to reduce inflammation and over-the-counter pain relievers for the discomfort. In some more severe cases, prescription drugs are used. A more serious lower back problem might require physical therapy, surgery or both.

There are other, less conventional methods you can use to treat your low back pain. A relaxation technique, such as meditation, can help some people, and therapeutic yoga can help you ease muscle tension, promote flexibility and strengthen your back.

Exercise, as long as your form is correct and you don’t overdo it, is always good, and both aerobic and strength training can help boost your back. There’s also chiropractic care, acupuncture and therapeutic massage to consider. All three have been shown to help ease pain in numerous studies conducted over the years. To find a qualified massage therapist in your area, visit the official website of the American Massage Therapy Association.

If you have low back pain, you don’t have to just sit there and take it or pop another Advil and hope it all goes away. Take action now so you can start living a life where you are free of pain and feel better than ever!

Best Exercises for Back Pain

Back Pain - Best Exercises for Back Pain

It is estimated that over 98 percent of the population will experience back pain at some point in their lives. Have you ever had any back pain? Clinically we have seen thousands of cases and I can tell you personally that it can be extremely debilitating if it is not handled effectively. There are many natural treatments to help with back pain and it starts witth proper exercise. Consistent core exercises will help you maintain a strong mid-section and ultimately a stronger ability to ward off the back pain. There are some basics to understand when it comes to exercising to stay away from back pain and empowering your health.

1.Be Consistent 
Aim for 5-6 days per week with your exercise. Look into full body movements to keep your core strong. Ab- type exercises are great and will help keep your core stable. Also look to build and strengthen your lower back.

2.Work on Your Posture 
When you are exercising make sure to watch your form. An arched lower back is a healthy back. You can easily keep your back arched with all of your movements. When you stand upright and focus on it, it actually is a workout! You will feel how over relaxed your muscles have been and how hard your core has to work to keep your posture healthy .

3.Be Functional 
Avoid using too many machines. Focus on using natural movements including the stationary ball and bands to help keep your core at its peak.

4.Great Nutrition 
Keeping your inflammation levels low is vital. There are key nutrients that will ensure that as you exercise, the inflammation will stay down. You can see our anti-inflammatory kit in the store along with an eating guide to help you with your success.