Back pain is a leading cause of work limitations and lost workdays each year. Half of working American’s report back pain annually, meaning it’s one of the most common musculoskeletal problems.  Maintaining a healthy back in the workplace is crucial for overall well-being and productivity. Providing specific training will help prevent injuries. Here are some general tips to maintain back health. 

LIFTING OBJECTS – Follow any lifting/transferring training that has been provided to you. Assess the weight of the object to determine if you need a person to help. Ensure you have a clear path. Stand close to the object. Do not lift from a standing position.  Place your feet shoulder width apart. Bend your knees, keep your back straight and your eyes up. Lift with your legs. Avoid twisting. Know your limits. Ask for help when you need it. 

TRANSFERRING – Make sure your head, neck and back are aligned. Keep your feet stable, shoulder width apart, and close to the person you are transferring. Face the person. Bend your knees, squat, hold in abdominal muscles and keep back straight. Bend from your hips and knees, not your waist. Maintain a close position and push upwards with your leg muscles using a smooth, flowing motion. Use your feet to pivot. Do not twist. 

PROLONGED STANDING – Move around frequently. Pay attention to your posture. Avoid twisting and overreaching. Rest one foot on a small step or ledge when safe to do so. Stretch. 

PROLONGED SITTING – Ensure your workstation is set up ergonomically. Avoid sitting for long periods. Do not sit on soft furniture. Do not sit with one leg tucked under the other. Make a point to stand or walk at least once an hour.  Take a short walk on your breaks.  

Stretching, good posture and exercising is beneficial to everyone.