Beating Back Pain in the Workplace
Back pain is the leading cause of workplace absence in the UK. Practical strategies — from posture to prevention to recovery — to keep you moving and working pain-free.
29% of us take painkillers to cope with back pain, and a huge 20% of people have taken time off work due to back pain. Many things can induce back pain — bad posture, sitting at your desk and stress are the main culprits, which causes our muscles to tighten and ligaments to become inflamed, leaving you reaching for the ibuprofen.
There are many treatments for this nationwide issue, from a corporate massage and physio to some simple stretches and exercise. At Lucy Hall Massage, we want to help you take care of your back at work without having to visit your GP.
Movement is Vital
A very common misconception is that exercise increases pain — however, lack of exercise means there is no support for your spine, no muscle to hold you up.
In the office, you should try and get up and move around every 20 minutes. Try to have a varied routine instead of simply walking to the toilet and back, or getting up for a coffee. Try to skip, stretch, and even go outside if it's possible. In between stretches and going for walks, you should also try and change your posture regularly.
Sitting in one posture is not healthy, and workplace health is something that should be a big part of your daily routine. After all, if you are not focusing on the pain, you will have more time to focus on those important career goals. More and more in the workplace, we are seeing people working on sit-stand desks. These allow you to easily adjust the height of your work surface — sitting or standing — and relieve your back from pressure freely.
Try an Office Massage
Treatments like a massage can also be a great way to relieve tension and pain. Massages reduce stress levels, relieve headaches and migraines, and can also improve mental agility.
At Lucy Hall Massage, we offer on-site massages, where your colleagues will be seated in a specially designed massage chair, conveniently set up in any break room or empty meeting room. There is no need to remove clothing, and no oils are used, so there's no risk of staining your outfit. Your colleagues can return to work straight away with improved posture and performance.
Switch Up Your Pain Relief
If you're worried that your painkillers are hindering your focus, try and switch to long-lasting alternatives to medication. GPs will often recommend using a pain relief patch or pain relief creams. These are a less invasive way of soothing your pain, and will not affect your productivity.
Another option is a TENS machine. This alternative to medication uses low-voltage electric currents to relieve pain, and can be discreetly hooked to a belt. If you are on prescription medication for your back pain, it is advisable to contact your GP first if you do decide to switch up your pain relief.
Keep Your Head Up
It's not just your back and spine you need to take care of. Hunching over your desk puts a strain on your upper back muscles and can cause lasting damage.
It may sound like a simple and obvious tip, but try holding your head up (not tilted back) and let your shoulders fall into place. This will reduce the tension in your back almost immediately. It also creates a more professional look — as opposed to someone who is slumped over their desk.
If you would like to boost staff morale and performance at your company, please don't hesitate to contact us today to book a corporate massage package. For chronic back pain that needs deeper attention, our deep tissue massage and sports massage are particularly effective.