Category: Back Pain | Author: Stefano Sinicropi | Date: December 21, 2025
Whether you just spent eight hours at a desk or you’ve been hauling shingles on and off a roof all day, you may find yourself in a similar position when the work day is done – dealing with back pain. Millions of Americans say that their back pain develops or worsens when the work day is done, but what can you do to ease this discomfort when you’re off the clock? In today’s blog, we share five tips for relieving back pain after work.
Managing Back Pain After Work
If you’re looking to quell spinal discomfort that has worsened after a hard days work, here’s what we recommend.
- Stay Active – We understand that you may just want to sink into the couch and watch some TV after the work day is done, especially if you have been on your feet for most of your day and your back is hurting, but your spine will be better off if you seek out a little more activity. You don’t have to dive into high-impact activities like running or box jumps, but you should try to carve out 30-45 minutes of light activity or exercise. Go for a walk, swim some laps or log some miles on your bike. Exercise and activity will help to strengthen your spine and the structures that support it, which will help it from becoming overloaded during the work day. This activity also pushes oxygen rich, nutrient dense blood to key spinal structures, aiding in tissue recovery.
- Improve Your Diet – There’s no magical food that you can eat that will instantly make your back pain go away, but there are plenty of foods that can serve to worsen your spinal discomfort. Foods that are high in sugar or fat can be pro-inflammatory, and if your back pain stems from an issue like nerve compression, it’s only going to worsen if you open a bag of chips or hit the drive-thru on the way home from your shift. Strive for a range of healthier options, like lean proteins, vegetables, fruits and whole grains. Healthy eating can also help you lose weight, which can take an immense amount of strain off your spine.
- Heat/Ice – Heating pads and ice packs tend to target the symptoms, not the underlying cause of back pain after work, but they can certainly help you find some temporary relief from your symptoms. Heat typically works best for sore muscles or to increase circulation to a particular area, whereas ice packs can help to control swelling and inflammation after a mild injury. See which of the two works best for you, or use both in combination with one another depending on your needs.
- Stretch – Regular stretching can help to relieve tightness and stiffness that can develop following a long day in an office chair or out in the field. A simple 5-10 minute stretching routine in the morning and after work can do wonders for your spine health, and it can also end up improving your overall flexibility and range of motion. Instead of sitting on the couch to watch the news, stand up and do some stretches during the first 10 minutes of the broadcast. Find little ways to incorporate stretching into your day, and you may notice that your back pain decreases.
- Connect With An Expert – Finally, if your back pain isn’t responding to the above tips, or you just want an expert to take a closer look and provide you with some individualized advice, connect with a spine specialist in your area. They can use a comprehensive exam to pinpoint the true extent of your issue and use their medical knowledge to develop a treatment plan tailored to your unique needs. You don’t need to accept that back pain is just going to be a normal part of your life. Sync up with a professional and learn how to regain strength, function and comfort in your spine.
For more tips on how you can treat back pain that worsens following the work day, or for help with a different back issue, connect with Dr. Sinicropi today at (651) 430-3800.
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