Working in a retail environment may seem relatively safe at first. But you may start to notice your back hurting over time. Being on your feet for several hours, lifting heavy objects and making repetitive movements can result in back pain. According to a recent study, standing for even five hours per day can increase your risk of developing long-term back problems.
Back pain can range from temporarily uncomfortable to chronically debilitating. Here are some ways you can reduce back pain at your retail job.
Take breaks as frequently as possible
If you are on your feet and walking around for hours at a time, it is necessary to give yourself some rest. It can be difficult to get enough rest sometimes, but take advantage of any breaks your manager gives you. Sit down and keep your back straight during your breaks. You can also start to incorporate some stretches into your lunches.
Get feet support
Being on your feet for long periods of time can ultimately strain your back. You may want to invest in cushioning footwear or an orthopedic insole. If you mostly stay in one spot during the day, you may benefit from having a soft rubber mat under you. Additionally, you can regularly prop one foot onto a footrest or box to reduce pressure.
Avoid strenuous movements
Simple motions such as twisting and reaching can take a toll on your back. This is especially true when it comes to lifting items. Be mindful of your position, posture and movements throughout the day. You may not even realize how tasks such as scanning items, pushing carts or mopping the floor can result in fatigue on your back.
Strengthen your core
Working out your core can help support your workplace activities. Incorporating a few core-strengthening exercises on your days off can make your job less strenuous on your back.