According to the Department of Health and Human Services, you can get substantial health benefits just by doing either 150 minutes of moderate or 75 minutes of vigorous aerobic exercise per week. Do the math: you just need a 15 minute break every day for running, swimming, or even dancing to help put your back on the right track.
Watch your posture
It turns out your mom was right when she nagged you all those years: slouching is bad for you. Whether you’re sitting or standing, make sure you’re watching your posture to avoid back pain. Picking the right chair is important too, especially if you’re tied to your cubicle all day. If you don’t have a chair that supports your lower back, you can put a rolled towel or small pillow behind your lower back.
Take a break
Your body is remarkably good at telling you when it’s feeling worn out, so make sure you’re listening! If you’re feeling tired or sore at work, take a couple minutes to stand up, stretch, or even change your position. It may seem like a small step, but even a few seconds of stretching can make a big difference.
If you need to lift a heavy object, make sure you’re doing it correctly. According to the Mayo Clinic, following these steps can help:
- Lift with your knees
- Tighten your core muscles
- Hold the object close to your body
- Maintain the natural curve of your back
And remember, there’s no need to be embarrassed if you can’t lift something safely. Asking for help is always better than spending the rest of the day with an icepack!
Keep your mouse (and keyboard) close
Having your mouse, keyboard, or other important desktop items too far out of reach can cause you to have to strain to reach them, and that can hurt your back. Make sure you keep these items at a comfortable distance from where you’re sitting.
Following these steps can help ease a sore back in the office, but you may need further treatment for more serious back pain. If you have a serious back injury or were recently in a car accident, make an appointment with ITS today by calling 321-888-8888.