Taking care of your back is essential for health in the workplace

Astrong back is a strong body. Whether you sit at a desk all day

or work at a construction site, your back takes a beating. As we know, stronger muscles help boost your energy and ability to physically recover from the hard work you do every day. With more energy, you can better enjoy that hard-earned time off, too. Luckily, there are a lot of easy ways to strengthen your muscles that support your spine to make work easier.

Here are five tips to a healthier spine that start before you even get out of bed to give you an edge. 1 Before you’ve even swung your legs out of bed, do an easy knee-to-chest stretch. This exercise is a simple way to wake up the muscles of your lower back, hamstrings, and glutes. All you have to do is stay lying down, lift both knees to your chest, wrap your arms around your legs just below your knees, take a long inhale, and exhale as you pull your legs towards your chest. Try holding the stretch for at least one long breath. Repeat two to five times.

2 Now that you’re rushing out the door, check your wallet. If you keep your wallet in your back pocket, take it out. Sitting on it while driving, taking the bus, or sitting at a desk throws your hips and spine out of alignment causing unnecessary strain. Similarly, try not to overload your backpack or bag and invest in one with ergonomic details, like adjustable and cushioned straps, from a store like Mountain Equipment Coop (MEC).

3 You’re a few hours into the day and your back is sore. Take a five-minute stretch break every hour. Movement is absolutely essential to maintain the healthy joint and muscle function that you need for a strong back. A great way to stretch out that lumbar (lower back) spine and hamstrings is to reach for your toes. Try this stretch with a slight bend in your knees to ease unnecessary strain on your tight back muscles. Take a few breaths in this position and slowly roll yourself up back to standing. Repeat as needed.

4 Working a job like construction that requires a lot of heavy lifting and standing for long periods of time is hard on the back. But you can minimize the strain and risk of injury with simple adjustments. The American Chiropractor Association recommends to avoid twisting at all times when lifting. When standing, keep one foot slightly in front of the other with a slight bend in the knees to ease lower back strain.

5 The day is over and you’re in your comfy bed. As you may have heard, a healthy sleep is a healthy you. If you’re a back sleeper, placing a pillow under your knees will drastically reduce the pressure on your spine and help you relax for the night. Side-sleepers can also try placing a pillow between their knees to encourage proper alignment of the spine. If possible, try avoiding sleeping on your stomach as it’s hard on the upper vertebrae in your neck.

For more resources, check out the Canadian Chiropractic Association and WCB’s Back Active websites for inspiring stories of healing and practical tips for a healthier back at work.

Movement is absolutely essential to maintain the healthy joint and muscle function that you need for a strong back.