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Dr. Robbyn KeatingMar 19, 2020 7:02:03 PM4 min read

5 Back Care Tips for Physically Demanding Jobs


Article Table of Contents

Demanding Jobs Demand More Core

Proper Shoes

Proper Posture

Avoid Repetitive Motions

Take Breaks

Take Care of Yourself 


Demanding Jobs Demand More Care

For those of us who have or who have had a physically demanding job, we know how important it is to take care of your back.

The back is literally the backbone of the body.

If your back is unable to perform, the rest of your body is also down for the count.

That is why it is so truly essential for those who rely on their physical body to make a living to take exceptionally good care of their back.

That is why here at Arrowhead Clinic McDonough, we have take the time to compose a list of five ways to care for your back in a physically demanding job.


Proper Shoes

On the surface this tip seems a little far from the point.

Your feet are no where near even the lowest vertebrae of your spinal cord.

How can proper footwear make a difference?

It can make all the difference in the world.

Your feet bear the entire weight of your body.

Relieving pressure on yourself starts from the ground up.

By wearing shoes that offer the proper amount of arch support and cushioning one can greatly relieve pressure being placed on ones lower back.

When walking, good shoes will lessen the impact being placed not only on ones back but on their knees and other joints as well.

Good shoes can even provide more comfort and support when one is simply standing in place.

It sounds simple, but a good pair of shoes can make all the difference when performing a rigorous physical task.


Proper Posture

Another way to reduce the strain being placed on ones back is as easy as maintaining a good posture.

This means standing up straight, whenever applicable.

When the spine is straight and aligned it is able to perform all of its necessary functions well and without difficulty.

Another way to relieve strain on the body while standing is to stand with your feet at shoulder width apart.

If you have ever stood for an extended period of time with your heels locked firmly together, you know how badly your feet are going to ache later.

It is far wiser to spread out the amount of weight being placed on each foot by keeping them further apart.


Avoid Repetitive Motions

Depending on the nature of ones work, it is easy to fall into a sort of routine.

If done correctly, this could be a positive. However, only perfect practice makes perfect.

If you are going through your routine, but are using motions that are harmful and put strain on your back your routine is forcing you to pay the price for your efficiency.

In order to keep yourself from injury or further strain, try to avoid repetitive motions that could lead to injury.

A few helpful tips are, lift with your knees.

You should never lift with your back.

Avoid over extending any of your limbs. It is unnecessary and will lead to muscle fatigue and perhaps injury.

Try to be intentional with how you move and how you perform tasks.


Take Breaks

Rest is not a luxury, but a necessity.

Your body requires rest in order to make necessary repairs in order to continue functioning.

It is pivotal that breaks be taken advantage of, if you want to continue working to the best of your abilities.

However, it is not uncommon to find oneself growing tired when there is no period of rest available.

You may not be able to rest your whole self, but you can at least give certain parts of your body a break in order to rejuvenate themselves enough to continue working.

This could be as simple as switching dominate arms, or placing your feet in a different position.

Work smarter, not harder.


Take Care of Yourself

If you rely on your body as part of your work, it is imperative that you take care of it.

You not only owe it to your employer, but to yourself as well.

In this line of work, it is safe to assume that your job provides you with a certain degree of physical exercise.

However, there are other parts of the body that you are not using as much as others during your work.

These parts need attention and exercise too.

The whole point of maintaining proper spinal health is to keep the rest of you healthy as well.

Make a point to exercise all parts of your body to ensure that you can keep working efficiently as long as you need too.

Nutrition also comes into play when it comes to performing optimally for your profession.

Good food means good fuel for your body that can be utilized efficiently allowing you to work the best that you can.

Foods high in fat may lead to feeling sluggy throughout the day.

Whereas, foods high in protein will lead to greater muscle potential.

You need proper exercise and proper nutrition in order to function as best as humanly possible.

You can try one without the other, and no doubt your body will still utilize it, but these two actions work better together.



Everyone relies on their body for their actual life.

However for those of us who have or have had physically demanding jobs, we know that we rely on our bodies for our livelihood.

Understanding, how our bodies work as a whole and on an individual level will ultimately allow us to be better workers and provide for ourselves and our loved ones even more.

Arrowhead Clinic McDonough is more than willing to take this journey of self discovery with you.

Come to our clinic for a free consultation and we’ll work with you to determine what the best practices are for your profession and ultimately what the best practices are for you.



Dr. Robbyn Keating

Dr. Keating joined the team at Arrowhead Clinic in 2016 to continue furthering her career as a chiropractic physician. She provides manual and hands-on chiropractic spinal manipulations along with therapy techniques to help restore function and mobility in the body. She specializes in treating a variety of accident injuries along with chronic neck and back pain. Dr. Keating moved to St. Louis, Missouri, from Alberta, Canada, in 2005 to earn her Bachelors of Science degree at Lindenwood University while on an ice hockey scholarship. While in college, she excelled in ice hockey and track and field events. Upon graduation from Lindenwood University, Dr. Keating furthered her education by pursuing her Doctorate of Chiropractic at Logan College of Chiropractic. She completed her doctorate studies in 2014 and then secured a highly sought-after position at a multidisciplinary wellness facility in the St. Louis metro area. It was there she trained under a well-respected chiropractor, who helped her hone her skills and techniques in a high-volume clinic. Since moving to Georgia in 2015, in addition to running the McDonough office for Arrowhead Clinic, Dr. Keating continues her long-standing passion for playing rugby with the Atlanta Harlequins Women's Rugby team. She participates in several local ice hockey leagues and is now working on mastering her cast in fly fishing. One of Dr. Keating’s accident patients stated, “Best clinic ever. Kendall, Hannah, Chloe, and Dr. Keating are the best. They have been so helpful during my accident, I have never been through anything like this, and they are making the process so easy and understandable. Recommend this place to anyone!” Dr. Keating offers potential patients same-day, free consultations. She is available Monday-Friday from 9 a.m. to 7 p.m. and Saturday from 9 a.m. to 2 p.m.