Sitting for long hours, repetitive movements, and poor posture at the workplace are common culprits behind lower back pain. These everyday factors can lead to ongoing discomfort and even contribute to more serious issues over time. Seeking support through work injury physiotherapy in Edmonton can help address the cause and provide relief. For those dealing with pain in the back caused by workplace activities, options like WCB physiotherapy offer tailored care designed to promote recovery. Being WCB-approved, these programs are accessible to those requiring effective solutions to work-related back issues.
Maintain Proper Posture
Proper posture is essential for minimizing strain on the lower back during daily activities. Adjusting the chair to support the spine’s natural curve can significantly reduce discomfort. Both feet should rest flat on the ground, with the knees bent at a 90-degree. A lumbar roll or cushion can support the lower back, encouraging proper alignment throughout the day.
Take Regular Movement Breaks
Prolonged sitting contributes to stiffness and reduced mobility in the lower back. Frequent movement helps to prevent these issues by improving circulation and reducing muscle tension. Short breaks every 30 minutes for standing, stretching, or walking can relieve tightness. Stretching exercises, such as a gentle forward bend or a seated twist, are effective for releasing tension and enhancing flexibility in the lower back.
Use Safe Lifting Techniques
Incorrect lifting techniques are a common cause of lower back strain. When lifting objects, bending the knees and keeping the back straight reduces unnecessary stress on the spine. Holding the weight close to the body provides better control and minimizes strain. While lifting, twisting motions should be avoided, and assistance should be sought for heavy or awkward loads to prevent injury.
Optimize Workstation Ergonomics
A poorly arranged workstation can lead to poor posture and strain on the back. Ensuring the monitor is at eye level prevents forward head posture while keeping frequently used items within easy reach reduces unnecessary twisting or bending. A properly positioned chair with lumbar support promotes spinal alignment and comfort during prolonged sitting.
Strengthen Core Muscles
A strong core provides stability and diminishes the load on the lower back during movement. Incorporating exercises like planks, pelvic tilts, and bird dogs into regular routines can strengthen the abdominal and lower back muscles. Improved core strength enhances posture and reduces the risk of strain or injury.
Stretch the Hip Flexors
Tight hip flexors will pull on the pelvis, increasing strain on the lower back. Stretching these muscles helps alleviate tension and promotes better posture. A hip flexor stretch can be performed by stepping one leg forward into a lunge position, keeping the back leg straight, and gently pushing the hips forward to feel a stretch in the front of the hip.
Incorporate Hamstring Stretches
Tight hamstrings can limit pelvic mobility, increasing pressure on the lower back. Stretching the hamstrings regularly helps reduce this strain. Sit on the ground with one leg stretched and then bend the other. Reach toward the toes of the stretched leg while keeping the back straight and hold the stretch for 15-20 seconds before switching sides.
Engage in Low-Impact Aerobic Exercises
Low-impact activities like swimming, walking, or cycling promote circulation of blood and strengthen the muscles supporting the lower back without placing more strain on the spine. These exercises also help maintain flexibility and reduce stiffness in the lower back.
Use Supportive Footwear
Unsupportive shoes, particularly those with high heels or inadequate arch support, can contribute to lower back discomfort by altering posture and gait. Wearing shoes that gives proper support and cushioning helps maintain alignment and diminish strain on the back during daily activities.
Focus on Proper Sleep Positions
Sleeping in positions that support the spine can prevent lower back pain. Lying on the back with a pillow under the knees or on the side with a pillow in between the knees helps maintain the spine’s natural alignment. A supportive mattress also plays a crucial role in minimizing discomfort during rest.
Incorporate Glute Stretches
Tight gluteal muscles will contribute to lower back strain. Stretching the glutes can reduce tension and improve mobility. Sit on the ground with one leg crossed over the other, keeping the back straight. Slowly pull the knee of the crossed leg toward the chest and hold the stretch for 15-20 seconds.
Hydrate Throughout the Day
Dehydrated muscles are prone to stiffness and fatigue, exacerbating lower back discomfort. Drinking water regularly ensures muscles remain hydrated, reducing the likelihood of tightness.
Avoid Prolonged Standing
Standing without breaks can place significant pressure on the lower back. Using a footrest to alternate foot positions and shifting weight between legs can help distribute pressure evenly and minimize discomfort.
The Role of Work Injury Physiotherapy in Recovery
For persistent back pain, seeking professional care through work injury physiotherapy in Edmonton is essential. Physiotherapists develop tailored treatment plans that include manual therapy to release muscle tension and improve mobility, targeted exercises to relieve lower back pain for proper alignment during workplace tasks, and injury prevention strategies to avoid recurring injuries or discomfort.
Implementing these practical tips and seeking professional care when needed can significantly reduce lower back discomfort caused by workplace activities. Maintaining a healthy, pain-free back is achievable with the support of WCB-approved physiotherapy programs and tailored interventions.
Take Action Against Lower Back Discomfort
Workplace-related back pain doesn’t have to disrupt daily life. At Vertex Physiotherapy, targeted care is available through work injury physiotherapy in Edmonton to address the main cause of discomfort and promote long-term relief. Whether improving posture, managing strain, or recovering from an injury, our WCB physiotherapy provides practical and effective solutions tailored to individual needs.
Don’t let back pain hold you back. Contact Vertex Physiotherapy today to explore how personalized treatment plans can help alleviate discomfort and support recovery. Take the first step toward a healthier, pain-free back with the help of experienced professionals dedicated to your well-being.
