How to avoid back pain at work

Did you know that during the workday we repeat patterns and postures that are very harmful to our muscles and joints? In fact, these bad office habits can cause muscle pain, which over time can lead to so-called occupational diseases or injuries.

Fortunately, to avoid muscle pain at work, we can incorporate a number of preventative measures to take care of our body and musculoskeletal health. Here we will show you 5 Don’t Skip Tips to Avoid Back Pain and Other Muscle Discomforts. Did you know them all?

Prevention of injuries at work

carpal tunnel syndrome, Text Neck or tennis elbow are among the most common occupational diseases. Dr. Ghassan Elgeadi Saleh, head of the department of orthopedic surgery and traumatology at the Quirónsalud San José and Quirónsalud Valle del Henares hospitals, explains to us that “Work-related injuries affecting muscles and joints are common but preventable.“.

Keep in mind that maintaining musculoskeletal health is essential to preventing muscle injuries in the workplace. For this reason, it is advisable to give it priority. It also improves worker productivity and well-being.

Likewise, it should not be forgotten that both employers and employees have a responsibility to prevent workplace injuries. “Remember that Taking care of your body at work not only benefits your personal well-being, but also contributes to a healthier, more productive work environment.“, says the specialist.

1. Adapt your workspace

The most important thing is that the place where you work has good ergonomics, that is, that the design and equipment are comfortable and efficient. The doctor emphasizes this: “The basis for preventing injuries at work is proper ergonomics.“.

Among the ergonomic measures, the following stand out:

• Place the computer screen at eye level, to avoid tension in the neck area
• Use adjustable chairs to make it easier to achieve a good, neutral and comfortable posture
• Place your mouse and keyboard in a position that allows you to move. natural and relaxed

The Doctor encourages us to incorporate these recommendations into our workplace: “Implementing these practices is not only will reduce the likelihood of long-term injuriesbut will also improve your daily comfort and productivity.”

2. Take active breaks

Go ahead and fight your sedentary lifestyle at work! One way to achieve this is Take active breaks from time to time throughout the day.

The doctor recommends setting regular intervals for stand up, stretch and take a short walk: “This is an effective strategy to counteract fatigue and reduce the risk of musculoskeletal injuries.” Other benefits include improved circulation, reduced muscle tension, and a healthy work environment.

To put this into practice, the specialist suggests include simple exercises during breaks during the workdayFor example, the neck, shoulders and lower back are stretched. “This will help relax your muscles and maintain flexibility, helping prevent injury,” he adds.

3. Watch your posture at work.

Another tip for preventing muscle pain in the office is to maintain good postural hygiene, whether you do your job sitting or standing. In this regard, the specialist reports that “constant awareness of posture and correction of bad habits can make a significant difference in preventing long-term discomfort and injury.”

So, if you work sitting most of the day, Remember to place your feet on the floor and keep your back straight.. Also, avoid bending your neck and shoulders when looking at a computer screen.

Instead of, If you work standing, try to distribute your weight evenly between your legs.. You can also use anti-fatigue mats to reduce stress on your joints.

4. Stretch daily

Don’t forget every day include exercises stretch your neck, shoulders, lower back and legs, whether at home or in the office. Its main advantages:

• Prevent the risk of injury
• Increase your flexibility
• Maintain muscles
• Improve body posture
• Reduce stiffness and tension in muscles

5. Strengthens the stomach and back.

Strengthening your muscles is very beneficial for your overall health and also prevents discomfort and injury at work. In particular, it is recommended do exercises to strengthen your abdominals and back, which are the main muscles. The doctor tells us about other benefits: “Strength in these muscle groups helps maintain a strong posture and reduces stress on other areas of the body.”

If you are unsure what exercises you need to include, it is best to consult with health professionals or specialized trainers who can help you choose the most appropriate exercise program for your case.

Finally, we must remember that all of these preventive measures in action are long-term investments in health. The specialist concludes that “incorporating these tips into your daily routine can make all the difference in maintaining a comfortable work environment and preventing long-term injuries.”