Back pain is one of the most common nuisances that most people experience at least once during their lifetime. No matter the degree of the pain, back pain will significantly affect your productivity. Most office jobs require sitting for several hours in front of a computer. The same applies to non-office jobs, such as construction or nursing professions where heavy labor is needed and can cause back injury as well. Working in a safe environment and prioritizing your well-being is a must to eliminate back pain and injury. We’ll briefly address the causes of back injury and how you can mitigate the pain.

Common Causes of Pain.

There is more than one factor that can cause back pain whether at work or any other setting. For example, in construction work, lifting heavy objects continuously puts a lot of strain on your back. Similarly, daily chores that require you to twist or rotate your spine repeatedly can easily hurt your back. As mentioned before, a desk job where all you do is sit in front of a computer can negatively impact your back as well, especially if the chair you’re sitting on is not ergonomically designed. Furthermore, sedentary lifestyles and prolonged periods of inactivity contribute to poor posture, muscle weakness, and other back-related conditions. Below are 6 effective ways to relieve back pain.

Maintain Good Posture

Good posture helps keep your joints healthy and in the correct position, prevents wear and tear of your muscles and bones, and decreases the stress on the spine. There are some precautions to consider while doing any activities or working to avoid different types of back injuries. You need to know how to cope with sciatic pain that can be developed from serious back pain. If your work requires you to sit for long periods, try to change your sitting position every couple of hours, take frequent breaks, and walk around the office to stretch your muscles. Choosing an adequate, ergonomic chair with good lumbar support for your back will also help relieve the pain. The chair should support your natural spinal curves, in addition to allowing you to adjust the height of your chair so your feet can firmly touch the ground. Make sure that you don’t have any objects, such as a phone, in your back pocket before sitting as they can affect your posture.


Take Care of Your Movement

Lifting heavy objects has to be done carefully to minimize the chances of injury. Start by bending your knees and crouch down slowly. Once you grab the object and lift, hold it close to your body; this allows for a more natural spinal curve. Keep in mind that it is very dangerous to twist your body while lifting a heavy object. Naturally, age and genetic factors can affect your vulnerability to injury, but these tips should minimize your chances of sustaining back pain or injury.

Sleep Well

A malicious cycle of unhealthy sleeping patterns occurs from back pain. When your back hurts, you will not get enough sleep, and when you don’t get enough sleep, your pain will be much worse. It’s a vicious cycle! Your sleeping position is an important factor that can either aggravate or alleviate your pain. Moreover, the mattress that you sleep on should be firm. Lying on your side with a pillow between your knees will help keep your spine in a neutral position and relieve the pain. 


 Physical problems are not the only pain triggers; stress and tension are usually linked to back pain as well. When it comes to stress, there are several ways to mitigate the pain based on its severity. Physical therapy and massages actually help loosen tight back muscles. Regularly practicing mindful exercises such as yoga and meditation can help lift your mood and relax your body, thereby allowing you to manage the pain better. 

Ice and Heat

When the pain is throbbing, applying ice to the affected areas on your back may help relieve the pain for a short while. Make sure to do it several times a day by wrapping the ice in a towel to protect your skin from frostbite. Additionally, heat can also help with the pain; by applying a heating pad to the affected area, you can increase the blood flow, relax tense muscles, and relieve the pain.

Seek Medical Treatment 

If you are hurt or have seriously injured your back, you need to get medical attention right away. The longer you wait, the worse your condition will get. Your doctor will recommend a treatment, whether through medicine or physical therapy, for your back. If you are hurt while on the job, report the injury to your supervisor right away. Whether it is a written notice or a verbal one, this action must be taken as soon as possible for your safety and convenience. Seeking medical treatment will help you determine how serious your injury is, in addition to providing a medical report that you will need to receive workers’ compensation. During your checkup, you will figure out how many days you need to rest, what kind of treatment you should take to relieve the pain, and what to do to avoid recurring injury in the future.


Back pain can disrupt your daily life, both professionally or personally. It is very important to pay attention to your posture and the environment you are in to avoid putting unnecessary pressure on your back. Exercising regularly, being conscious of your movements, swapping out your worn-out chair for an ergonomic one, and seeking medical attention right away can help you manage your back pain.