Bending over backwards: combat workday pain naturally.

• Author: Sutherland, Spencer
• Position: Executive Health

Anagging backache, headache or simply feeling unwell at the office will make it difficult to concentrate on even the most simplest of tasks. If you are struggling with persistent pain at the workplace, there are several ways you can reduce or even prevent pain without turning to addictive pain medication.

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Minding Your Back

"Back pain is second only to the common cold as the most common ailment seen by primary care physicians," says Intermountain Rehabilitation Agency Manager Stephen J. Hunter. What causes back pain? Apparently, everything.

"Standing, sitting, walking, driving, bending and lifting all stress the back to some degree," Hunter says, adding that the best way to avoid back problems is to implement better body mechanics--proper lifting techniques, good posture when sitting and sleeping on a firm bed. Though doctors can treat serious conditions, minor back pain can often be relieved at home. The first tip is to keep moving, since inactivity and bed rest often do more harm than good. When you do rest, lie on your back with your hips and knees bent, with a pillow under your knees.

The Rub Down

"For many people, pain starts with stress, whether it's physical, emotional or both," says massage therapist Tim Gill. "When you are stressed, your body tends to compensate--your neck tightens, your head hurts, etc."

When left untreated, the effects of stress multiply, Gill explains. Tight muscles restrict blood flow. When blood flow is compromised, the body is unable to move waste and metabolic byproducts out of the muscle tissue. "The beauty of massage is that it addresses the mental, emotional and physical pain. And it does so in a non-invasive, non-chemical way," Gill says.

Body Movin'

According to the U.S. Center for Disease Control, adults need 150 minutes of...