Back pain plagues many of us. It is remarkable to think that 60-90 percent of Americans will experience at least one back injury in their lifetime. Furthermore once a back injury has been sustained, the frequency of feeling back pain can increase.
Common causes for back pain and injuries can be attributed to heavy lifting or over rotating the back while at work. Other work related injuries come from poor posture, improperly carrying bags and going above and beyond your limits. We want to help you be more mindful of how you can prevent back injury and back pain at work.
- Get Comfortable – Your office is your home away from home. In fact, some spend more of their day at work than at home. Be sure to wear the right shoes, sit in the right chair and configure your desk the right way so as to limit strain on your body.
- Use Proper Lifting Techniques – Whether or not your job requires a lot of lifting, always be sure to lift with your knees and not your back. Doing this will limit the strain on your back.
- Minimize Twisting While Lifting – When lifting an object, avoid or minimize twisting motions. Lift straight up, then turn your whole body while firmly hugging the item.
- Slow Down – Don’t over do yourself. Either ask for help or try to reduce the amount of weight lifted when possible. Take that extra trip or two for your back’s sake. Give your back more time for recovery between lifts.
- Take Micro Breaks – The average person does not take enough short breaks throughout their workday. Standing up and stretching your body every half-hour can make a difference in how you feel and function. ?Too much sitting can cause strain on the disks in your back.
- Drink More Water – The average person does not drink enough water. Be sure to drink a generous amount of water each day to keep your intervertebral disks functioning at their best. Our bodies are comprised primarily of water. The more we drink, the more fluid and less stiff our bodies perform.
- Stretch Before Work – If your job requires manual labor, then you should be stretching before and throughout your work day. This will help prevent injuries to muscles and connective tissues as it will cause your muscles to become more relaxed and enhance your back’s alignment.
- Get Adequate Rest – When we are tired, our posture suffers and we are less alert. Consider consulting a doctor to determine your ideal sleeping position. This will help you sleep better and reduce discomfort in your back.
- Strengthen Abdominal Muscles – The most important muscle group to exercise for back pain are the abs. Incorporate abdominal and core strengthening exercises to your workouts.
- Reduce Stress – Find ways to reduce stress in your life. Undue stress causes tension in your upper body which makes you more prone to back injury.