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5 Tips to Prevent Back Pain at Work

You can prevent back pain at work – whether that takes you inside or outside – by following these five steps.

Back pain at work comes in many forms. You don’t have to perform lumberjack-type feats of strength to injure yourself.

With so many hours spent sitting, standing, driving or lifting heavy objects at our jobs, sometimes a simple movement can cause discomfort. Backaches can be a sharp twinge, or a low, dull pain that just doesn’t seem to improve.

So what can you do to prevent backache, whether you sit at a desk, drive, are on your feet all day … or anything in between?

  1.    Be Friendly to Your Back

If you sit a lot:

  • Put a small pillow behind your lower back.
  • Keep your computer screen at eye level.
  • Use a swivel chair that has armrests and adjustable height.

If you drive a lot:

  • Try different seat heights to determine which feels best.
  •  Move the seat closer to the steering wheel, which can help avoid being hunched over.

If you walk or stand a lot:

  • Make sure your footwear is supportive and comfortable.
  •  Avoid high heels. 
  1.     Get Up and Move

We’ve all heard of work breaks to relax your mind, but your body needs breaks, too. If you’re headed away from your job for a few minutes to clear your mind (or lunch), mix in a short walk. Do one in the morning and afternoon. If you find you’re truly anchored to a desk or car, set a timer to get up and move around every hour to stretch your legs and back.

  1.    Mind Your Posture

Your mom was right – “Don’t slouch!” is in the soundtrack of many of our youths. How you sit, stand and carry yourself can influence your spine. Do it correctly and it decreases your chances of back pain. Head up. Shoulders back.

  1.   Strengthen Your Core

Your core muscles aren’t just those in your abdominal area. Sure, strengthening those muscles can help relieve back tension, but also build up your thighs, upper body and lower back.

  1.   Be Cautious When Lifting

Make sure your feet are planted shoulder-width apart if you’re lifting something. Avoid reaching, for example, to lift something when you’re sitting. Lift with your legs (not your back!). Bend at your knees, not your waist.


The chiropractors at Keith Clinic are available to help you with any back pain that you might be experiencing and can provide you with an evaluation and care plan.

If you have any questions or would like to schedule an appointment, please call a Keith Clinic Estramonte Chiropractic location or request an appointment online today.