If you’ve ever sat in a bad position for any length of time, back pain is certainly no stranger to you.
Unfortunately, it’s a problem many people face as a result of the long hours they spend sitting at their desks.
Fortunately, there are many ways to combat back pain.
Here are some tips on how to relieve and prevent back pain.

1. Take breaks

The first and perhaps most obvious tip is to take frequent breaks throughout the day to relieve the pressure exerted on the lower spine by prolonged sitting.
So be sure to get up, stretch or walk around to avoid stressing your back muscles.
On the other hand, if your job requires you to stand all day, you should also give your back a break by sitting down.
Contrary to popular belief, standing or walking for long periods can lead to muscle fatigue in the lower back.
This is especially true if you don’t have the right posture.
So try to change position every 45 minutes to avoid pain.

2. Strengthen your core

While stretching can help relieve back pain, one way to avoid it altogether is to strengthen your core.
What many people don’t realize is that back pain is often caused by weak abdominal muscles.
If your core is weak, it means your back has to work twice as hard to support your spine.
Not only does strengthening your abdominal muscles help prevent injury and back strain, it can also improve your stability and balance.
You don’t have to try to get a six-pack – just do a few exercises for your abdominal muscles once or twice a week.

3. Don’t forget to stretch

The best thing you can do for your back is to avoid working in a static position for long periods.
While taking breaks can be helpful, stretching can give you even more benefits in terms of pain relief and range of motion.
Some stretches designed to relieve back strain include:

a) Back flexion

Lie on your back and pull both knees towards your chest, keeping your legs together.
Place your hands on your knees and pull your legs slowly towards your chest, so as not to strain your muscles.

b) Back rotation

Sit in a chair with your left leg crossed over your right leg.
Place your right hand on the side of your left knee, and turn your head, shoulders and upper back to the left.
Repeat on the opposite side.

c) Stretching the obliques

Your obliques are important muscles that can help protect your back.
A simple oblique stretch involves standing with your hands clasped and your arms stretched above your head.
Bend to the right until you feel the stretch, then repeat on your left side.

4. Create a more ergonomic work environment

As mentioned above, the best thing you can do for your back is to avoid staying in static positions.
While taking breaks and stretching is certainly helpful, another way to ensure your body stays in motion is to create a more ergonomic work environment.
If you suffer from lower back pain, consider the following options:

a) An ergonomic chair

The reason many people suffer from back pain is that they tend to sit in chairs that offer no lumbar support.
Ergonomic chairs are designed with many customizable features to adapt to your body and provide the support you need.

b) A sit-stand desk

The best way to keep moving throughout the day is to invest in a sit-stand desk.
Sit-stand desks offer many advantages.
Not only do they significantly reduce the risk of injury, but they can also help boost your productivity and energy levels, while reducing your risk of heart disease.
There are many other ways to create a more ergonomic working environment.
Many accessories are available to help you adopt the correct posture when working, to reduce the risk of back strain and injury.
It’s important to earn a living, but not at the expense of your health.
After all, you can only perform at your best if you feel your best.