Prevent Back Pain at Work



It’s hard to face the fact that most of us will have some type of spinal degeneration, a drying out of the discs and arthritic changes in the spine due to age.  If you have a job that requires hours of standing, you are more at risk, although those with desk jobs are certainly not immune to back pain.

Follow these strategies from Krames  Staywell to reduce your risk!


Shape Up

Overweight and out of shape are a risky combination because of the stress and pressure they place on the spine.  Aerobic conditioning on a treadmill, stair machine, or elliptical trainer will accomplish two things:  Strengthen the trunk muscles so they can support the spine and burns calories, which in turn causes weight loss.

Lift Properly

Office workers on occasion may have to lift boxes of files or a heavy stack of mail at some point during the day.  Here is what you should do:

  • Stand close to the object
  • Place your feet shoulder-width apart.
  • Bend at the knees and tighten your stomach muscles.
  • Lift with your leg muscles as you stand up.
  • Don’t twist your spine; pivot your feet to change directions.

Follow these same steps in reverse as you put the object down.

Adjust your Workstation

Start by adjusting your chair to support your back.  Adjust so the lumbar support fits into your lower back inward curve.  Then adjust the chair so your feet are resting flat on the floor.  For the most benefit, place your monitor and keyboard directly in front of you.

Keep Moving During the Day

Our backs require movement and lots of it!  Do your best to take a walk to the coffee or water machine.   Walking will keep your muscles strong and lubricate the spine.

The Spine Center at Blue Ridge Orthopaedic and Spine Center resolves everday aches and pain.   Poor posture, trauma, lifting, and aging are all factors that can injure your spine and cause pain.  Whether caused by an injury or the normal wear and tear of time, spine-related ailments require the best care available.  Call us today @ 540-347-9220 to schedule an appointment or visit  to learn more about our services.

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