Imagine ending your workday with constant pain in your back or joints. Many people in physical or office jobs experience these problems, but few know that they can be prevented with proper care, work and pain is an important thing to avoid.
Want to avoid work-related injuries and improve your posture? Read on to find out how to protect your body at work.
How does work affect the back and joints?
The type of work we do directly impacts our musculoskeletal health. If you spend long hours sitting, you can develop lower back strain and neck stiffness.
If, on the other hand, you do intense physical work, you could be at risk of suffering spinal, knee or hip injuries.
Factors that cause pain:
- Bad posture: Sitting hunched over or lifting incorrectly puts stress on the back.
- Repetitive movements: Constant tasks such as bending, lifting or twisting the trunk can wear out the joints.
- Lack of stretching and strengthening: Without proper exercise, muscles weaken and the risk of injury increases.
Exercises to prevent pain at work
One of the best ways to prevent back pain and work-related injuries is to prepare the body before work. The dynamic stretching help warm up muscles and improve circulation, reducing the possibility of injury.
Stretching routine before work
Before starting your day, try these movements:
- Torso rotations: Slowly rotate your torso from side to side to make your back more flexible.
- Knees to chest: Lift one knee to your chest to prepare your legs.
- Leg swings: Move the legs forward and backward to activate the hips.
- Arm circles: Rotate your arms in circles to warm up your shoulders.
See how to do these stretches here: The Exercises That PROTECT You from Injuries on the Job.
Strengthening exercises to prevent chronic pain
The Williams Exercises are an excellent option to strengthen the lower back, improve posture and prevent spinal pain. These exercises were specifically designed to reduce chronic low back pain and improve mobility.
Basic routine of the Williams Exercises:
- Abdominal shrinkage: Raise the torso slightly from the floor to strengthen the abdomen.
- Pelvic elevation: Lift your hips by squeezing your buttocks to stabilize your lower back.
- Hamstring stretch: Extend one leg and bring the other leg toward the chest.
- Posture of the child: Sit on your heels and stretch your arms forward to relax your back.
Learn how to make them step by step in this video: Exercises for a Healthy Back.
Chiropractic tips to take care of your posture
- Adjust your posture constantlyIf you are sitting, keep your feet flat on the floor and your back straight. If you work standing, distribute your weight well.
- Take active breaksEvery 30-40 minutes, get up, stretch and move your body.
- Consultation with a chiropractorChiropractic adjustment: A chiropractic adjustment can correct misalignments and relieve accumulated tension.
Conclusion
Don't allow work to damage your back and joints. Implement dynamic stretching and strengthening exercises can make a big difference in your well-being. If you suffer from frequent pain, consider seeing a chiropractor for a personalized evaluation - your body will thank you!
