A back-friendly workplace

Back pain is an incredibly common issue, with eight out of ten people experiencing it at some point in their lives. The workplace is a frequent culprit, given the hours spent sitting, standing, and performing various activities. However, not all back pain is the same. Some individuals may encounter sudden twinges, while others experience persistent discomfort. While most instances of back pain, often referred to as "acute pain," resolve as the body heals, it's essential to prevent it, especially at work. In this article, we'll explore valuable tips to create a back-friendly work environment, with expert insights from Dr. Kade Huntsman, a distinguished spine surgeon at the Salt Lake Orthopaedics Clinic.

1. Mind your posture

Dr. Huntsman’s Insight: "How you sit, stand, and carry yourself can significantly impact your spine and contribute to back pain problems. Remind yourself not to slouch and focus on maintaining good posture."

• When sitting, ensure your back is parallel to the chair, knees just above hips, and feet flat.
• When standing, stand up straight with shoulders down and tucked back.
• Consider practicing yoga to improve balance and support excellent posture.

2. Create a back-friendly work environment

Dr. Huntsman’s Insight: "Whether you're at home, in the office, or on the road, you can always create an ergonomic space to support good back health."

• For prolonged sitting, use a small pillow behind your lower back to support good posture.
• Invest in ergonomic office upgrades, such as adjustable-height swivel chairs with armrests or monitor stands to maintain eye-level computer screens.
• If you spend a lot of time driving, adjust seat height to find the most comfortable position.

3. Take breaks

Dr. Huntsman’s Insight: "For spinal health, regular breaks are essential. Make a daily habit of taking short walks in the morning and afternoon to clear your mind and stretch your legs."

• Set timed reminders to take a 15-minute break for every hour of work to promote regular movement.

4. Lift with caution

Dr. Huntsman’s Insight: "Even small motions, like moving office supplies, can harm your back. Ensure proper lifting techniques: plant your feet shoulder-width apart, lift with your legs (not your back), and bend at your knees (not your waist)."

5. Strengthen your core

Dr. Huntsman’s Insight: "Core muscles, located in the abdominal area, provide vital support to your back and help prevent injuries. Strengthen your core with exercises like crunches and leg raises."

When pain persists

Dr. Huntsman’s Insight: "If you experience frequent or ongoing back pain, it's time to consult your doctor. While most back pain improves with time, persistent pain, lasting more than three months, could be chronic."

Chronic pain occurs when the nervous system continues to send pain signals even after an injury has healed. The good news is that most back pain is treatable. If you're concerned about back pain, seek medical advice, and consider your doctor as a partner in your pain management. Together, you can develop a care plan that not only gets you back to work but also back to enjoying life.

If you're dealing with ongoing back pain, seeking expert advice is crucial. Schedule an appointment with Dr. Kade Huntsman, at the Salt Lake Orthopaedics Clinic. Take the first step toward a back-pain-free and productive life. Remember, your spine's health is paramount, and early intervention can make all the difference.

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Dr. Kade Huntsman is a board-certified orthopedic surgeon specializing in treatment of the spine and practicing in Salt Lake City, Utah. Dr. Huntsman specializes in advanced, minimally invasive procedures that allow patients to recover faster. He uses the latest generation of high-tech robotic assistance during surgery, which allows him to perform fusion surgeries far less invasively and with much more accuracy. Among other spine procedures and conditions, Dr. Huntsman cares for degenerative conditions of the spine. Scoliosis, spine trauma, intricate spinal surgeries such as cervical spine disc replacements, lateral approaches to the lumbar spine, spinal fusion surgeries, microdiscectomy and decompression procedures for nerve roots. You can learn more about Dr. Huntsman here.