Battling chronic back pain can make it difficult to get through a shift at work. Finding ways to alleviate your back pain when you aren't able to move around much can be challenging, but there are some simple things you can do to help make your work day more bearable.
Here are three tips that you can use to help you alleviate your back pain while working in the future:
1. Make sure your chair is properly adjusted.
The chair that you sit in throughout the work day could be contributing to your back pain. Working to ensure that your chair is ergonomically configured will help you find chronic back pain relief while at work.
You should start by adjusting the seat so that when you are in a sitting position your feet are flat on the floor and your thighs are angled slightly downward. This will allow you to put your weight on your ischial tuberosities (commonly called sitting bones) and prevent you from rounding your lower back. A chair that is properly adjusted improves your posture and helps alleviate back pain throughout the course of a day.
2. Raise your monitor and keyboard.
If you work at a computer for most of the day, the height of your monitor and keyboard could be contributing to your chronic back pain. When your keyboard and monitor are too low, you have to slump and look down in order to use these accessories.
This slumping contributes to poor posture, which can strain your back and neck and trigger you chronic pain during the day. Place your keyboard on your desk and prop your monitor up on a shelf or some books to adjust the height of these accessories so that you don't have to slump while using them.
3. Invest in a TENS machine.
Purchasing a Transcutaneous electrical nerve stimulator (TENS) machine can be a beneficial way to control your chronic pain at work. These machines transmit a low-voltage electrical current through electrodes that can be placed in areas of tension on your back.
The electrical signals help to disrupt the pain signals being sent to your brain, resulting in a reduction in the amount of pain you feel. TENS machines can also help to loosen tense muscles to prevent soreness.
Finding ways to alleviate your chronic back pain while at work allows you to comfortably complete your duties with ease.