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6 Tips To Avoid Back Injury On The Job

 July 11, 2014  /  Comments Off on 6 Tips To Avoid Back Injury On The Job

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Those who sit at their desks for long hours, are on their feet almost all day, or routinely lift things during their jobs are all at risk of sustaining some sort of back injury. In fact, according to the American Association of Orthopedic Surgeons, back injuries sustained by individuals at work are America’s highest occupational hazard.

Therefore it is possible that four out of every five adults will most likely develop some back pain or injury after a few years of doing one of more of the abovementioned activities. The good news, however, is that it is possible for one to avoid sustaining any back injury while at work.

6 Tips To Avoid Back Injury On The Job

Identify the Root Causes of Possible Back Injury

The best way to prevent anything from happening is to identify what the possible causes of back injury exist in your work place and do what you can to avoid or mitigate the risk. For example, be careful if your job frequently requires you to bend and lift objects quickly or fast, twist your torso whilst moving and lifting something heavy, stand almost all day every day, or otherwise walk around a lot.

These situations are generally common among nurses, doctors, construction workers, engineers, garbage collectors and stock handlers among others. Also, if you’re obese, don’t exercise, smoke and generally live a sedentary life as a result of work or by choice, you’re likely to develop pains in your back.

Start Exercising and Staying Fit

Research has shown that people who routinely maintain some flexibility, work out and exercise their backs frequently are less likely to suffer from back injuries compared to those who don’t do any exercise or aren’t in decent physical shape. Work on your abdominal muscles and core as excess weight in the middle will throw your body out of alignment. This could be anything from abs crunches, leg lifts to periodic squatting exercises.

Adopt Good Body Mechanics Practices

Poor body mechanics are largely responsible for back injuries in many people. Your body is built for doing many things a certain way, so rather than fight it, work with it. As a common example for lifting: bend at the knees and not from the back.

The thing about bending at the knees is that the weight becomes evenly distributed along the body and results in less strain on the back while also putting most of the burden for lifting on your leg muscles – which in general are stronger than the back muscles.

Wear Comfortable Shoes

Walking around in flat hard shoes can take its toll on your back. Strive to avoid such footwear whenever possible. If know you’ll be on your feet all day, wear shoes that are both comfortable and fit. If it has a shock absorber, that’s even better.

Make Sure Your Chair Does a Good Job of Supporting Your Back

If you work at the desk or in front of the PC all day, you need to have a chair that supports your lower back and aids your alignment. There are many ergonomic and posture enhancing chairs in the market that will help you maintain a good posture while working at the desk.

Make a Habit of Stretching Periodically

You need to take time out every hour or every 2 hours to just stretch and ease your back. If you’ll be sitting all day, make sure to get up at least once an hour, stretch, move around and ease the stress on your back. If you’re doing a lot of lifting, always take time out to stretch and give the waist some relief. It’ll help keep your back strong and reduce your chances of any injury. If you also feel like you need some additional aid, use a back-belt, it can help.

Oscar King is a full-time student at University of Florida’s School of Medicine. When not writing or studying, he interns with OSHA, learning how to combine his medical studies with injury prevention. He fully recommends visiting http://ecompliance.com to help prevent unnecessary injuries.

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  • Published: 3 years ago on July 11, 2014
  • Last Modified: July 11, 2014 @ 5:30 am
  • Filed Under: Health

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