Lower back pain is a very common complaint and is normally muscular. Such back pain can be onset with no apparent cause, or by a specific strain or sprain. Read on as I explain how to prevent and reduce lower back pain at work, and also which exercises can prevent injury and build strength, which you can also find out more about in this helpful video.

Lower back pain and the workplace

Modern workplaces such as offices and factories can be problematic when it comes to lower back pain, but luckily there are numerous things you can do to make things better for your back. Firstly avoid sitting for too long a period and try to get up from your desk and have a walk around at least once per hour. Wherever you work, office or warehouse, make sure your manager sends you on a Manual Handling course, which will help you learn how to pick up and carry large items without straining your back. A good employer will also ensure staff have suitable desk chairs, if you don’t feel your desk chair is helping your back, then I would advise you to talk to your manager.

Lower back pain and exercise

Those who experience lower back pain can stick to certain exercises that reduce and prevent such pain. In terms of cardio exercise, the best all-round choice is swimming, because the water takes the weight of your body and causes less strain to muscles. Walking is also good, because it has a low impact on the body. The great thing about walking is that you can do it in your lunch hour, or as part of your journey to/from work, incorporating it into your day with ease.

Strength exercises are really very important when you have lower back pain. The most ideal strength exercises are core builders which help individuals be more resilient to back injuries and improve overall strength. The main three, known as the ‘McGill Big Three’ are the Birddog, the Side Bridge and the modified Curl-up. This strengthening of the core, helps free the hips and shoulders from added work, which can do wonders for reducing and preventing lower back pain.

As you can see there are some easy steps you can take to prevent and reduce back pain, both at work and through your exercise regime.