Did you know that 60 to 70% of individuals are likely to experience nonspecific low back pain?

With low back pain being a major complaint, what ways can we improve on it?

Posture: 90% of all back problems are a result of poor posture. This poor posture can be either from standing or sitting, either way, poor posture is a contributor to pain. Flexibility links with this as tight muscles such as the hamstrings or gluteus muscles can pull the hips out of alignment posteriorly and cause low back pain. It’s important to be aware of your posture and correct it whenever possible.

Get moving: With office workers sitting on average 1920 hours per year, it’s easy to forget to get moving. Sitting for prolonged periods of time can induce back pain and other issues such as an increased risk of developing cardiovascular disease and even decreasing life expectancy by a couple of years. Ensure you are getting up and moving at least every 30 minutes. This could even be a walk to the tap or a toilet break!

Strengthening: In some cases, the muscles that could cause pain are usually weakened. These muscles include the small intrinsic ones to the bigger muscles. Weakened muscles can affect posture and could cause more pain. It’s important to strengthen these weaker muscles not only to improve posture, but improve pain too.

Stretching: Instead of turning to Panadol or ibuprofen, why not take some time out to stretch? As mentioned previously, tight hamstrings and gluteus muscles can cause back pain. Spend some time stretching these muscles. Even 5-10 minutes of stretching can be beneficial on a regular basis. It’s important to ensure you aren’t overstretching to the point of feeling pain. Usually you can feel a pull on the muscles, hold there for 10-30 seconds.

 

We have a number of programs to suit the goals of your workplace, contact us today to find a program that will benefit your employees.