How To Keep You From Getting Back Pain

1/22/2020 (Permalink)

Examples of how to limit your back pain

According to Federal Bureau of Labor Statistics, more than 1 million workers account for nearly 20 percent of all injuries in the work place. Your back is one of the most important parts of your body, and a back injury creates a number of limitations. It is very easy to strain or otherwise hurt your back. Here are some leading causes, and prevention ideas.

Common causes of back pain at work:

• Force - Exerting too much force can hurt your back, such as lifting, or moving heavy items.
• Repetition - Repeating certain movements, those involving twisting or turning, can injure your spine.
• Inactivity - An inactive job such as a desk job can contribute to back pain as well. If you have poor posture, or sit still all day with inadequate back support, you can encounter back problems.

Back pain prevention:

• Pay attention to posture – When standing, balance your weight evenly on your feet. To promote good posture when sitting, don’t slouch. Pick a chair that supports your back. Adjust the height of your chair so that your feet rest flat on the floor, and your thighs are parallel to the floor. Make sure there is nothing bulky in your back pocket such as a wallet or cell phone, as it can put extra pressure on your buttocks and lower back.
• Lift properly – When lifting heavy objects, lift with your legs, don’t twist, and tighten your core muscles. When carrying heavy objects, hold the object close to your body. If an object is too heavy to lift alone, get a second person to assist.
• Modify repetitive tasks – When lifting heavy objects, use a lifting device if available. If you are in a physically demanding job, try alternating between heavily-physical and less-physical activities. If you have a desk job, make sure your computer, chair, and key board are at the appropriate height. Avoid excessive bending, twisting and reaching. Limit the time you spend carrying heavy briefcases, purses, and bags.
• Listen to your body – If you sit for a prolonged period, its best to change your position often. Taking short walks periodically will stretch your muscles and relieve physical tension.

Back pain can plague your work, and make your free time less enjoyable. If something is aggravating your back, change your position or the task you are performing. Even the smallest preventative efforts can help prevent chronic back pain and spinal injuries.