I’m a warehouse worker. My job is physically demanding, so I deal with constant lower back pain.
It’s bad enough that it affects my ability to perform my job effectively. But I just don’t have the time to sit down and take care of myself. I’m just too busy and stressed out at work to spend any extra time trying to fix my body.
It’s just easier to let it go. I just put up with the pain until it gets to the point that I can’t focus at work anymore. I hate having to do that but, it’s much less expensive to deal with it than to see a doctor and get prescribed medication.
But, I want to stop dealing with it. I’m sick of constantly feeling like my back is on fire. I want to stop letting it affect my ability to perform my job. I want to be free from that pain. I want to be able to play with my kids without worrying about hurting myself. I want to be able to enjoy life.
I know that a lot of people are living with pain in their lower backs, so here I want to share some tips to reduce the pain, it would be very helpful for everyone who is going through the same thing.
Tips for warehouse worker
Stretch your hamstrings
This technique stretches the hamstrings, which may help relieve low back pain. While stretching the muscles in your legs isn’t a good idea if you have low back pain, it is an effective way to prevent low back pain in the future.
Perform lumbar extension exercises
Most people don’t realize that stretching can help relieve lower back pain. By targeting your back and spine, you can improve flexibility, strength, and posture, all of which are essential for better lower back health.
Use your body weight
Bodyweight exercises can reduce back pain without using expensive or complicated equipment. All you need to do is put the focus on your posture and muscle strength. Try lying down on the floor, with your arms at your sides, and bend your knees. Raise your left leg off the ground, keeping your knee aligned with your hip. You should feel some pressure on your kneecap. Bring your right leg up as high as you can, without forcing your knee over your head. Repeat 10 times with each leg.
Use the wall
Wall sits are a great exercise for your back rehabilitation program because they allow you to experience the effect of a squat without putting stress on your lower back.
When you’re doing the wall sit, it’s best to stand about 10 to 12 inches away from the wall.
Lean back until you can press your back flat against the wall.
When standing up from the squat position, your hips will feel sore. So don’t let your hips sink or collapse and don’t over-correct your balance.
Start at the bottom of the hill, slide back up the slope to return to a starting position, and repeat the exercise 8 to 12 times.
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