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How to Prevent Lower Back Pain at Work

Lower back pain at work is common. Many jobs, like postal work, involve lifting, reaching and walking for long hours. This can strain your back muscles and spine, leading to discomfort or pain.

Before you dive into expensive treatments or surgeries, know that most back pain can improve with simple care at home. You can also get help managing your lower back pain with our Pain Management Resource Center in MyBlue®.

Try these tips to prevent lower back pain or help if you're already hurting:

  • Always lift things by bending your knees and using your legs
  • Exercise your belly and back muscles
  • Keep a healthy weight
  • Stand up straight
  • Sleep on a firm bed
  • Sit in supportive chairs at the right height
  • Avoid high heels
  • Quit smoking to keep your spine healthy


Here are a few tips to make your back feel better at home:

  • Use ice, then heat, on your back.
  • Take over-the-counter pain relief pills like ibuprofen.
  • Wear shoes that fit well.
  • Eat healthy foods to maintain a healthy weight to help your back.


To keep your back happy, try doing these easy stretches every day.

  • Low-back cobra: Lie on your belly and push up with your arms, keeping your hips on the ground.
  • Back flexion stretch: Lie on your back, pull your knees to your chest, and hold them.
  • Knee to chest stretch: Pull one knee to your chest while lying on your back.
  • Kneeling lunge stretch: Kneel down and step one foot forward, lean in to feel the stretch.


Always talk to your doctor before you start a new exercise routine.

When to see a doctor:

Do not attempt home remedy if you’re experiencing any of the following symptoms with your back pain:

  • Weight loss that you cannot explain
  • Fever over 102°F
  • Loss of control of your bowel or bladder
  • A history of cancer
  • Loss of feeling or strength and any numbness or tingling sensation in your legs
  • Problems with your reflexes





Published on: February 01, 2024