How Back Health Can Increase Work Productivity

By Savanna Stone
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Being productive can be hard when you have a ton of back pain constantly getting in the way. Thankfully, there are a lot of things you can do that will simultaneously increase your productivity and reduce your back pain. And we all know that once your back pain is gone, you’ll be that much more focused already. Here are some things to try out:


Exercise and stretch

One of the main things you can do to increase productivity in general is exercise. Exercising, particularly in the morning, can help you think faster, work harder, and be more productive. That happens to align nicely with having a healthy back as well. Exercising and stretching is also one of the best things you can do to reduce your back pain as well. 


Create a comfortable workstation

Having a comfortable working environment doesn’t mean lounging on a bean bag, although some offices do have exercise balls as chairs and that’s okay. When creating your work environment, you want to focus on two things: an ergonomic workstation and a stress-free environment. To set up an ergonomic workstation, make sure your computer is at the level of your eyes, so you aren’t hunching over or looking down. Change your chair height so that your knees are slightly below your hips and your feet can touch the ground.  For your mind and to reduce stress, make sure that you can work in a place with no distractions from home and that you have showered, eaten, and gotten enough sleep.


Take breaks

It is important to take both mental and physical breaks for your mind and back health. You can also plan out your breaks so that you have something to look forward to. Take breaks for your mind and for your body. Changing your position, from sitting or standing for your job, will help reduce your back pain by relieving tension. Keep the Chirp Wheel under your desk so it is easily accessible and you can use your break to roll out. Even taking 3 minutes to use the Chirp Wheel can help relieve back pain and melt stress away as the tension leaves your body.


Drink plenty of water

Do you know if you’re drinking enough water? Around 60% of the human body is water. So it seems like it is pretty important for us to keep up that supply. Experts recommend that you drink water based on how much you weigh. Multiply your weight by 0.67 ounces to calculate how many ounces of water you should drink. If you weigh 150 pounds, you should drink about 101 ounces of water a day. When you drink enough water for your body, you will have more energy. Staying hydrated is also important for your spinal discs, helping you stay more comfortable. Drinking water first thing in the morning is very beneficial for your mind and body.


Eat a nutritious diet, specifically breakfast

Getting your day started off right will give your body and mind what it needs to get through your work and be productive. Try having a smoothie packed with greens and fruits to boost your energy and give your back the nutrients you need. 


Go for a short walk outside

Getting your body moving will help promote blood flow throughout your body. Increased blood flow helps your brain and helps your back heal faster. Going for a walk will also help you escape the stale air of the office or home. The sun will put you in a better mood by stimulating your vitamin D production. When you get back from your walk, you will feel refreshed and ready to take on a new project. And, your back pain will likely have faded from getting up and moving. 







References

Best Health. (2020). 22 guaranteed ways to boost your energy. Retrieved from https://www.besthealthmag.ca/best-you/health/have-more-energy/

Bradley, S. (2019, January 10). 11 ways to get more energy when you’re feeling tired. Retrieved from https://www.womenshealthmag.com/health/a25617294/how-to-get-more-energy-fast/

Harvard Health Publishing. (2020). 9 tips to boost your energy—naturally. Retrieved from https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally

Patel, N. (2014, November 20). 16 tips for getting 90 percent of your work done before lunch. Retrieved from https://www.inc.com/neil-patel/16-tips-for-getting-90-of-your-work-done-in-the-morning.html