It doesn’t matter whether its a sharp stabbing pain or a dull ache, having back pains can make it very hard for you to concentrate at work. Unfortunately, a lot of the jobs out there put you in positions where a lot of back strain cannot be prevented. In fact, you don’t have to be involved with lifting heavy objects to yearn for some low back pain therapy.
Sometimes even, simply sitting in an office desk all day will have you seeking lower back pain therapy. Understanding though what may be causing you pain is the first step towards addressing lower back pain for you.
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Work-related causes of lower back pain
There are different causes of lower back pain you might be looking at. You may be in need of low back pain therapy because of the following:
- Repetition – The repetition of certain movements leads to muscle injury or fatigue, especially if you are stretching beyond the range of motion you are comfortable with;
- Force – Overexerting causes too much pressure on your back which can lead to injury. Moving or lifting heavy objects is the number one reason why people suffer from overexertion at work;
- Posture – If you’re sitting improperly all day, you’re probably slouching which exaggerates the natural curves of the back to cause injury and fatigue in the long run; and
- Stress – Pressures at work increases stress levels that tighten muscles and lead to muscle tension, worsening your bad back.
Easy low back pain therapy at home
If you have lower back pain, you’ll be more than familiar with that tension in your back, most especially when you wake up in the morning. The following stretching exercises will aid in bringing back some of the elasticity in your muscles and boost mobility to decrease discomfort and back pain.
- Knee-to-chest stretch – While lying on your back with your knees bent and heels on the floor, place both of your hands behind a knee and bring that knee to the chest. Put your leg down and repeat with the other knee.
- Press Ups – While lying on your stomach slowly push your body upwards with your arms as if you were going to do a pushup, but leave your legs and hips on the ground while you do it, creating a backwards arch in your back. Go as far as you comfortably can, and hold for 10-20 seconds. Repeat several times each day.
Easy low back pain therapy at work
Stretching is indeed good for low back pain therapy. However, there are other things you can do besides getting a good stretch to alleviate low back pain. Some of what you can do regarding low back pain therapy include:
- Paying attention to posture – If you find yourself standing for long periods of time regularly for work, take the time to rest a foot on a small box or stool. When sitting, make sure that both of your feet are flat on the floor while you keep your knee’s level with your hips. If you must, look for a foot stool you can prop your feet on. Make sure you don’t overextend the arch of your back by putting a small pillow or rolled towel behind your lower back for support.
- Lifting properly – Lift with your knees and tuck in your core muscles. Hold the object as close to the body as possible and place it between your legs when lifting.
- Modifying repetitive tasks – Think about all the repetitive tasks you do and come up with ways to help you avoid these repetitive tasks as much as possible. For instance, if you work on a desk all day, make sure that you at least have a chair that offers proper support. If you travel a lot, lessen the strain of carrying heavy luggage by opting for a rolling suitcase.
Where there’s pain, there is something wrong so listen to your body. Don’t wait for conditions to worsen before you seek therapy because the milder a condition is, the easier it will be to treat.