5431 Jonestown Rd

Harrisburg, PA 17112 US

(717) 540-8448

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Stop Work-Related Back Pain

Woman having back pain at work

How to Prevent Back Pain While Working

It's hard to focus on your job when your back hurts. Unfortunately, standing or sitting for hours can stress your back and worsen your aches and pains. These eight tips can help you reduce or prevent job-related back pain.

1. Change Your Position Often

Stress and strain on your back are more likely to occur when you remain in the same position for a long time. Whether you work in construction, drive a truck, or spend the day in an office, changing your position regularly will reduce the strain on your back.

Breaks don't have to be long to be effective. A five-minute standing or stretching break every hour or two will decrease the effects of stress and strain. If you spend most of your shift standing, incorporate a few sitting breaks into your day if possible.

2. Switch to Ergonomic Office Furniture

Ergonomic office furniture reduces stress on your back and improves your sitting posture. Office chairs designed with ergonomic features support the lumbar curve in your lower back and reduce slouching and back strain. Spine-health notes that your chair will be properly adjusted for your height if:

  • Your arms are even with the top of your desk.
  • Your feet are flat on the floor. (A small footstool can be helpful if your feet don't quite reach the floor.)
  • Your thighs are horizontal.

Ergonomic furniture is just as important whether you work in an office, factory, or at home. Your kitchen chair or couch probably don't offer adequate support for your back and may contribute to slouching or posture problems.

3. Practice Safe Lifting Techniques

You're more likely to strain the muscles and ligaments in your back if you don't use proper lifting techniques or lift an item that's too heavy for you to safely handle by yourself. When you lift a box or other heavy objects, crouch down and bend your knees. Bending your knees while lifting makes it easier to use your strong leg muscles and limits strain on your back muscles.

Keep the item close to your chest, and don't twist while you lift. Try picking up a corner of the box before you lift it. If it feels too heavy, ask for help or use machinery to move the item.

4. Wear Supportive Shoes

Your shoes may be a contributing factor in back pain. Your feet support the weight of your body and help keep your spine properly aligned. If your shoes aren't supportive, you'll be much more likely to experience back, hip, or leg pain. Wearing shoes with supportive arches or adding orthotics to your shoes can be helpful. Orthotics are custom-made shoe inserts that support your feet and keep them properly positioned in your shoes.

5. Try Stress Reduction Techniques

Stress can cause back pain or make it worse. In fact, 29 percent of Americans surveyed by Statista said that they thought stress was the source of their back pain. When you're stressed, the muscles in your back, shoulder, and neck become tense, which can lead to pain and headaches. Meditation can be helpful, but participating in any activity you enjoy may lower your stress level.

6. Lose Weight

If you're above your ideal weight, losing a few pounds will reduce stress on your back and your joints. In addition to straining your back muscles, being overweight or obese increases your risk of degenerative disk disease and arthritis in your spine.

7. Stop Smoking

Smoking can cause faster deterioration of the discs between the vertebrae in your spine, reduce blood flow to the ligaments and muscles in your back, and slow healing if you injure your back. In a U.S. study published in Cureus in 2016, 36.9 percent of current smokers reported back pain compared to just 23.5 percent of people who had never smoked.

8. Visit Your Chiropractor

Regular visits to your chiropractor will reduce the effects of stress and strain on your back. Back pain often occurs when the vertebrae in your back become misaligned. Misalignments stress joints, muscles, ligaments, and tendons, and can press on nerves causing increased pain. Spinal manipulations, commonly called adjustments, realign the spine, easing pain. Massage, traction, ultrasound therapy, and other chiropractic treatments may also be part of your treatment plan.

Work doesn't have to be a painful experience. We offer the treatments you need to relieve your back pain naturally. Call our office to schedule your chiropractic appointment.

Sources:

Cureus: Association Between Smoking and Back Pain in a Cross-Section of Adult Americans, 9/16

Mayo Clinic: Back Pain at Work: Preventing Pain and Injury, 5/22/19

Spine-health: Choosing the Right Ergonomic Office Chair, 7/2/04

OrthoInfo: Preventing Back Pain at Work and at Home

Statista: Back Pain in the U.S. - Statistics & Facts, 11/21/19

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** Due to Federal Regulations, This offer does not apply to Medicare/Medicaid. **

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Monday:

8:00 am - 12:00 pm

3:00 pm - 6:00 pm

Tuesday:

8:00 am - 12:00 pm

3:00 pm - 6:00 pm

Wednesday:

8:00 am - 12:00 pm

3:00 pm - 6:00 pm

Thursday:

8:00 am - 12:00 pm

3:00 pm - 6:00 pm

Friday:

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3:00 pm - 6:00 pm

Saturday:

Closed

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  • "Dr. Skocik did a wonderful job helping me get back to normal. He explained things in detail. A very pleasant and courteous atmosphere. I found my go to chiropractor!!"
    Diane L.
  • "Dr Sk is thorough in his exams and explanations of recommended treatment and process. The staff are courteous, friendly and professional. I have seen improvement in my range of motion, mobility and reduction of pain in back and spine."
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  • "I love this place. I have been going through a rough time, injuries, employment, school, death in the family, and stress. Dr. Skocik and his staff are a blessing. They have been there to help me not only with my injuries but with my life in general. No matter how much pain and misery I may be going through, I always leave feeling better and with a smile on my face. I think the entire staff is awsome."
    Melissa J.
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  • "Thank you to the entire team, Dr. Skocik, Kourtnay, Shannon, Nicole, and Daphne for taking great care of me. From not being able to walk to using a cane to now...you are a god-send! Highly recommended!!!!!"
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  • "Great Doctor! Amazing Staff! The first time I went to skocik chiropractor I was in a lot of pain but after just a few months I feel so much better."
    Waslat W.
  • "In addition to the standard chiropractic services, Skocik also offers massage. The massage therapist is awesome, the prices are fantastic and I have never left anything but totally satisfied. You do give up a tiny bit of ambiance compared to a "spa", but what you get is more than worth it in my opinion. Highly recommended."
    Tiffany I.
  • "I appreciate Dr Skocik calling me at home to inquire about my recovery!
    Try stem cell & PRP therapy. It's worth it if it means having your life back without surgery!"
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  • "I have been coming to this office for years and I would refer anyone to come to this office I never have had a bad experience."
    J. Weldon
  • "I like the combination of services they have.
    Adjustments, Maintenance, Physical Therapy options, massage and laser therapy.
    Not many places have that."
    A. Schultz
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    T. Mahone
  • "Great Chiropactor , great staff, they are passionate about what they do and it shines through. I would highly recommend Skocik Chiropractic ! 👍"
    T. Romberger
  • "Dr Skocik treats his patients like family, great rehab equipment, phenomenal staff and amazing massage therapists!!!"
    T. Warner
  • "I go here for massages, best you'll find in the area, and very good prices. The large office that has a wide range of chiropractic treatment equipment, and is a complete back treatment and rehab facility."
  • "This office is highly professional and organized! Great chiro service and I highly recommend!"
    J. LeCadre
  • "Simply the best! Period."
    J. Williams
  • "Dr. Skocik office treats you like family, wonderful staff and I will recommend anyone to his office.👍 👍 👍"
    K. Trollinger
  • "Amazing first impression and excellent, thorough exam for diagnosis. Physical therapy feels great."
    C. Campbell
  • "This office is organized and very professional, great chiro care! Would definitely recommend this office!"
    C. Myers
  • "I've been seeing Dr. Skocik for many years. Very professional office, he and his staff take great care of me. I recommend them often."
    T. Mowatt
  • "Absolutely love Dr. Skocik and his staff!!! I treated with this practice for several years after a really bad fall, thanks to the wonderful chiropractic care and massage therapy I am pain free and have my mobility back!! Highly recommend Dr. Skocik!!!"
    T. Coffman
  • "Coming from Toronto and seized up shoulder. Dr went way out of his way on a Saturday to open the clinic for me to assess. Very professional and kind. Wonderful."
    A.C.
  • "Doctor Skocik is really sincere about helping people"
    J. Peiffer
  • "What I love about my experience. I was able to be seen with in a 24 hours window..For those who suffer from lower back pain will truly understand how important that is. For that alone i give you five stars .. Excellent staff"
    F. Jackson
  • "I love coming here. The staff is very Friendly! I have had all kinds of issues with my back and ever since I started coming here i have made lots of improvement. I highly recommend Skocik Chiropractic!"
    Jessica C.
  • "The level of care, from the chiropractic services, to the massage therapy..to the office staff...EVERYONE treats you like family. I can honestly say that their is a genuine concern for your progress and well being.
    I would highly recommend."
    Craig W.
  • "I have always had a good experience with them and I have been a patient for a number of years. They are very nice about rescheduling appointments. The staff is always very friendly and I have always found them reasonably priced."
    L. Henninger
  • "I had a great experience in Skocik Chiropractic and they are very professional and fixed my lower back pain problem. My whole family goes to this practice and we highly recommend to other people."
    F. Zhang
  • "Skocik Chiropractic was very personable and informative. Dr. Skocik and his staff purposefully takes care of their patients with attentiveness and professionalism. I enjoyed my time there and highly recommend Skocik Chiropractic."
    B. Wanda

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