Back Pain @ Work

This  is a common one I tend to get from people I've spoken with, either at the gym or at my work.  Since I'm aware of a lot of people who work in the office environment, including myself who has worked in that environment before and suffered from this as well, I am dedicating this weeks blog to back pain while at the work place....Noteably through the lower back.
The first half of this article will focus on how the back pain is generally caused and I will then move to focus on workouts you are able to do to prevent it. 


Common Causes of Back Pain:
Force - Exerting too much force on your back, such as lifting or moving heavy objects improperly

Posture - Slouching exaggerates your back's natural curves, which can lead to muscle fatigue...This might be the number one reason why people suffer from LBP because of the fact when you slouch you tend to put a lot of pressure on that area.

Stress - Pressure at work, getting time sensitive material done can increase your stress level and lead to muscle tension and tightness, which can worsen your symptoms.

How to Prevent Back Pain:

Pay Attention to Posture - To promote good posture when sitting, choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop your feet with a foot stool or other support. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back.

Lift Properly - When lifting and carrying a heavy object, lift with your knees and tighten your core muscles. Hold the object close to your body and lift it between your legs. Maintain the natural curve of your back. If an object is too heavy to lift safely, find someone to help you.

Listen to your Body - If you must sit or stand for a prolonged period, change your position often. Try taking a 30-second break every 15 minutes to stretch, move or relax. Or, stand up, stretch and change positions each time you answer the phone, make a call or do another routine task.

Types of Workouts You can Do While at Your Desk!!

Leg Squat

1) Legs - Squats - Stand in front of your chair and repeat sitting down and standing up 10 times, three times a day.

2) Shoulder Shrugs - Just pull your shoulders as high as you can and roll them forward.  Repeat 3 sets, ten times forward, ten times backward throughout the day.  Make the shrugs more challenging by incorporating weights.

3) Dumbbell Curls - While on the phone, you can grab a dumbbell and do bicep curls for 12 repetitions on each arm, three times a day. Straighten your arms by your side and bring your hand (dumbbell) to your shoulder. Keep your palms up. Do one at a time if on the phone.

4) Bench Dips - Using your chair or sturdy table, place your hands on the edge of the object and bend your arms to slowly lower yourself about six inches lower than the seat. Raise yourself by straightening your arms. Repeat this three times a day, doing 3 sets of 10 repetitions.

5) Assisted Push-up - In the office, lean up against your desk and push yourself away from the desk while in a leaning position. Repeat this three times a day, doing 3 sets for 10 repetitions. (works chest, triceps, shoulders, as well as the abdominal region)

Side Bend

Bench Dip

6) Side Bends: Hold a weight with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps, 3 times throughout the day (bending to the right and left is one rep).

Sources:

http://www.military.com/military-fitness/workouts/office-workout