3 ways to help back pain at work: something you may not want to hear

Frequently we discuss different approaches here online and in the office.  Ways that you can move better, live potentially pain free and keep up better with your kids and family.

Before I get to the three tips to help.  I want to share with you one really important thing.  This is one thing people often overlook and in my opinion it’s becoming more prevalent each year.

[Here’s the quick version of the 3 things in case you couldn’t wait – I provide ‘how-to’ details below: 1 – stand up more, 2 – strengthen your hips/low back, 3 – learn to activate your core/glutes/low back]

*It’s the fact that you have to do the work.  You’re the one that actually does the healing.

The doctor doesn’t heal you.  Chiropractic adjustments don’t heal you.  Medication doesn’t heal you.

Your body is the one that divides new cells for new tissue to be made.  No doctor can do that for you.

Specific Neuro-Structural Chiropractic care can help enhance the function of the body so that processes can work more efficiently.  If processes within your body work more efficiently this can mean that you recover/repair/heal better.  This is one of the reasons why Neuro-Structural Chiropractic works.

Taking a pill sure can make you more comfortable (and be great for Emergency care).  Taking it long enough that hopefully your body’s normal processes kick in and you start the healing process.

[I don’t know about you… but I’d want to be taking action to ensure I function at my best so that I can heal at my best (this is why I get checked periodically by my Family Chiropractor).]

Now, what are the 3 things right now you can do for potentially less pain at the desk…

1 – Stand up every 20 – 30 minutes, but also squeeze your leg muscles (quads/glutes) and raise your hands over your head.

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2 – Find someone to teach you how to move under a barbell.  This is one of the best things you can do on your own.

Start at your own pace.  Do what weights are relative to you.

Learning to squat would be a good place to start.  If you’d like some more details or a recommendation on where to start please let me know or message me on Instagram (@MattBradburyOLF)


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3 – Simple movements such as the bird-dog and plank must not be overlooked.  The bird-dog I would use as a warm-up and something you can work on at night. (start with 5-8 reps really smooth reps on each side).

Notice in the bird-dog your right leg kicks back as your left arm raises.



Put these things together and you’ll be ahead of the game.  Even if you have no pain currently – it’s still a good idea to stay on top of these things so that you can remain strong and mobile.

Let me know if you have any questions?

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