Maintaining a Healthy Back

Back injuries are common in the workplace, but they are preventable with proper training and procedures. 30-50 percent of the general and work population report back pain annually, meaning it’s one of the most common musculoskeletal problems. A whopping 80 percent of the population will suffer from it at least once in their lifetime. Providing specific training will help prevent injuries. Here are some general tips to maintain back health.

LIFTING OBJECTS – Have a plan. Assess the weight of the object. Do you need a person to help? Ensure you have a clear path. Stand close to the object. Squat to the appropriate level. 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 – Avoid sitting for long periods. Make a point to stand or walk at least once an hour. Use a lumbar support in the small of your back to maintain posture. Adjust your chair height. Do not sit on soft furniture. Do not sit with one leg tucked under the other. Take a short walk on your breaks.

Stretching and exercising is beneficial to everyone.

 

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