Good Habits Help You Avoid Back Injuries at Work

Most back injuries on the job are due to a combination of factors. Some of them can be affected by changing your lifestyle and taking a look at:
• Your weight
• Your degree of fitness
• Your muscle conditioning
• Your flexibility

There are four factors in the workplace which are related to the increased risk of back injury:
• Force - if your job is physical and you have to lift or move heavy objects often, exerting too much force on your back may cause an injury.
• Repetition refers to the number of times that you must perform a certain movement. This can lead to muscle fatigue or injury, especially if your body is positioned awkwardly or you are stretching to the end of your range of motion.
• Posture is the position in which you spend the most time. For instance, sitting at a desk or bending over a computer all day will bring aches and pains. On the average, your body can usually tolerate being in one position for about 20 minutes before you feel compelled to move.
• Stress is increased by pressures from home and work, leading to muscle tension and tightness, which may develop into back pain or result in an injury.

Making Your Workplace Safer
Minimize Hazards
• Remove boxes, stools, and other obstacles from your area that might cause you to trip or fall.
• Look at the setup of your office or workspace. What can you do to modify it to reduce the strain of repetitive tasks and reduce physical demands? The goal is to decrease force and repetition while maintaining safe posture.

Pay Attention To Your Posture
• Poor posture places stress on your back. When you slouch, stand slumped or swaybacked, the back’s natural curves are exaggerated and this can lead to muscle fatigue and possible injury. Good posture relaxes your muscles and minimal effort is required to maintain your balance.
• If you sit at a desk, get a chair that supports your lower back.
• If your chair does not support the curve in the lower back, tuck in a small towel roll or pillow.
• Do not sit with a wallet or bulky item in a rear pocket pressing on your back as this can create pain and disrupt balance in your lower back.
• Adjust the height of your chair so your feet stay flat on the floor.
• If you work at a computer, make sure the chair and the monitor are positioned properly.
• If you use the phone, do not cradle it between your ear and shoulder as this definitely contributes to neck and shoulder pain.
• If you stand for long periods, rest one foot on a stool or small box periodically to relieve the strain on your back.
• Hold reading material at eye level when you are standing.
• Try to avoid bending forward when using the computer, handling desk work or completing handwork. This helps relieve strain on neck, shoulders and upper back.

Adopt Healthy Habits
• Change your position often and take a stretch break. The Mayo Clinic recommends a 30 second timeout every 15 minutes or so to stretch, relax, or move.
• Wear sensible shoes. Low heeled shoes with non-slip soles are preferable to high heels.
• Work on your coordination and balance. Do exercises to improve your balance and keep you steady on your feet.
• Regular walking is good exercise for the back and helps with your balance.
• Try to minimize the sources of stress on the job and at home.
• Develop coping mechanisms when you feel especially stressed.
• Perform deep breathing exercises, take a brief walk, or talk to a trusted friend.

Plan Your Moves
• If you are carrying something heavy, know exactly where you are going to put it and clear the area of obstacles and clutter.
• Avoid carrying heavy bags, briefcases, and purses whenever possible. Try to lighten the load that you carry on a daily basis.
• Avoid unnecessary twisting, bending, reaching.
• Lift properly by letting your legs do the work and keeping a heavy weight close to your body.
• If your back hurts, stop the activity and give the muscles a rest. Evaluate what you are doing to determine whether there is a better way you can complete this task without discomfort.
• Ask for help if a load is too heavy.

You can avoid back pain and injury by first understanding the causes and then making necessary changes in your work environment and your habits. To protect your back and maintain your well being, your focus should be on prevention. Brought to you by Jupiter Spinal Decompression.