Exercises to Relieve Back Pain after Work

Whether you’re sitting at a desk all day or lifting heavy equipment, back pain is common in the workplace. To alleviate back pain after work consider these simple and effective exercises.

Practice Good Posture

While it may seem basic, practicing good posture throughout the day and once you get home can help to keep back pain at bay. Poor posture puts unnecessary strain on the back, so make sure to straighten up whether sitting or standing.

Engage in Back Stretching

Some basic back stretching exercises can significantly help to reduce and prevent back pain. The MayoClinic.org recommends a series of stretches such as laying on your back and pulling your knees to your chest, one at a time, for a hold time of 15 to 30 seconds or lying on your back and rolling your knees to the side until they touch the ground and holding for a period of five to ten seconds. These and other exercises will help stretch your back after a long day at work.

Consider Yoga

While yoga isn’t for everyone, beginner’s yoga can help to stretch the back and build strength and flexibility, both of which can be essential to reducing and preventing back pain. In fact, strengthening your body core through yoga can be great for improving chronic back pain.

Invest in a Foam Roller

Using a foam roller increases blood flow, improves circulation, reduces muscle tightness, breaks down knots in muscles, and reduces pain according to Mercola.com. For back pain, consider rolling not just your lower back, but also your hamstrings, and butt muscles. Foam rollers can be purchased online or at most health or athletic stores.

Compensation for Chronic Back Pain or Injury

Not all back pain will subside with at-home work. If you’ve sustained serious back pain due to an on-the-job accident or work-related activity, then you may qualify for workers’ compensation insurance. In order to qualify for workers’ compensation insurance, you must notify your employer of your injury within 21 days of its discovery, according to the Pennsylvania Department of Labor and Industry. From there, your employer will report your claim to the Bureau of Workers’ Compensation.

If you have questions about what happens after the Bureau of Workers’ Compensation has been notified, how long you can get workers’ compensation benefits, how to appeal a denied claim, don’t hesitate to contact an attorney. At Cordisco & Saile LLC, our attorneys are ready to help you now. Call us today at 215-642-2335.