Back pain affects those with physically demanding jobs and those who spend much of the day sitting. It can impact well-being and productivity and become chronic if left unaddressed. Fortunately, you have options to change your lifestyle to benefit your back. You can also create a safer, more ergonomic work or home environment by implementing effective measures.
Our pain management doctors in Millburn, NJ, have put together seven ergonomics tips you can implement immediately.
1. Maintain Good Posture
How much do you pay attention to your posture? Without good posture, you may develop chronic back pain and develop debilitating conditions that negatively impact your quality of life. Follow these simple guidelines to maintain spinal alignment throughout the day:
- Sit up straight, keeping your feet flat on the floor.
- Minimize strain on the back by using chairs with an ergonomic design.
- Get up and walk around at least once an hour if you spend most of your day sitting.
- Consult with a chiropractor to learn exercises to strengthen your back muscles.
2. Lift Properly
Before you lift heavy objects, consult this checklist:
- Avoid lifting heavy loads on your own.
- Bend your knees.
- Keep your back straight, and use your legs to lift heavy objects.
- Do not twist your body while lifting.
- Ensure loads are manageable, or get a friend or family member to help.
3. Exercise Regularly
Regular physical activity strengthens your back muscles. Find exercises that appeal to you and provide relief. This could be as simple as taking a low-impact yoga class or stretching your muscles before and after strenuous activities. Aerobics, Zoomba, running, and moderate weight training can reduce back pain and promote good health.
4. Use Ergonomic Furniture
Investing in ergonomic furniture at home and work is a wise decision. So, inspect your office to evaluate whether you have the proper equipment to protect your back and body. Examples of furniture and other items that reduce strain on your back include:
- Ergonomic chairs
- Sit-stand desks
- Keyboard trays
- Footrest
- Monitor arm
- Laptop stand
- Document holder
Increase productivity and efficiency by taking the time to make your workstation comfortable.
5. Avoid Prolonged Sitting or Standing
Prolonged sitting can lead to back pain and other health issues. You don’t have a choice if you work in an office or retail environment. However, there are ways to reduce strain and stress on your back without changing jobs.
Take regular breaks to stand, stretch, and move around. You can also ask for a sit-stand desk that lets you alternate between sitting and standing throughout the day. Additionally, you should take every opportunity to move around, such as frequent bathroom breaks, walking to the printer, or restocking your workstation.
6. Sleep Smart
To procure a good night’s sleep, procure a supportive mattress and pillow. Our chiropractors can evaluate your sleeping position and give you tips on maintaining the spine’s natural curve. Proper sleep hygiene can lead to reduced back pain.
7. Stay Active and Healthy
Do you exercise at least 30 minutes a day? Taking out the trash, doing light housework, walking to the mailbox, and other common chores add up. Many of our patients invest in smartwatches and apps that help them track their activity. This is a great way to stay fit and loosen tight back muscles.
Contact a Pain Management Doctor in Millburn, NJ
These preventative measures assist you in maintaining a healthy back. At Prestige Pain Centers, we offer solutions to address back pain and other ergonomic challenges at work and at home. Contact one of our Jersey City chiropractors today to learn more about our services!