Back Injury Overview

Back Injury Prevention

The more fit you are, the least likely you will be to suffer a back injury. You should also take some precautionary measures to make sure your work and its surrounding environment is as safe as can be.

Stay in shape

Even if you are active on the job or required to physically exert yourself, you should still exercise during your free time. An exercise routine will help keep your weight down, and maintaining a weight suitable to your frame reduces stress on your back. During your workout regimen, you should take advantage of stretching and strengthening exercises that enhance your back muscles. These are referred to as "core strengthening" because they target your back and abdominal muscles in your torso's midsection. Strong and tensile muscles are too essential characteristics to keeping your back in shape.

Maintain correct posture
Poor posture puts unnecessary stress on your back. Whether you slouch or stand with a "swayback," you are accentuating the natural curvature of your spine. This type of stance can contribute to muscle weakness and even injury. On the other hand, proper posture calms the muscles and doesn't require your body to overexert itself just to stay balanced.

• Standing posture - If you must stand up for an extended length of time, try to rest a foot on a short platform (e.g., stool, box) every once in awhile, and hold books or reading material up to your face. Don't bend at the waist if you can't see it.
• Sitting posture - Select a chair with adjustable lumbar support to maximize comfort and encourage correct posture. You want to regulate the height so that your feet comfortably reach the floor. If the chair does not accommodate the curve in the small of your back, insert a rolled towel or tiny pillow behind it. Take out any objects residing in your back pockets that would disturb your sitting posture (e.g., wallet).

Learn to lift properly

Knowing how to pick up and move a heavy load is very important so that you don't "throw your back out." Let your legs do the majority of the work opposed to your back, hold objects close to your body, and ask for a helping hand if you don't think you can handle the load alone. If you feel any strain on your back at all while lifting, chances are you are doing something wrong.

Modify your workspace

Examine the layout of your office or jobsite. Consider what could be done to alter repetitive duties to cut down on the physical abuse your body must tolerate. Keep in mind that you are aiming to lower the number of reps and the amount of force you are exerting each time you complete the task. You also must focus on keeping a sturdy posture throughout the course of your efforts. For example, you may want to take into account using a device such as a dolly to reduce some of the stress on your joints and back. If your job entails talking on the phone for a good portion of the day, a wireless headset may help you avoid the uncomfortable position of cradling the phone between your ear and shoulder. It would also allow you to free up both hand to perform another task simultaneously. If you sit at a computer workstation all day, position your chair in line with your monitor so that you don't have to strain to see the screen.

Practice healthy work habits.

Always beware of your work environment and what is expected of you. The following steps will help shun back pain:

• Map out your course of action - Organize your work in such a way that you reduce or eliminate dangerous recurrent actions. Try to bend, twirl, or reach as little possible, and cut down on the time you spend carrying hefty briefcases, purses, or bags. If you must carry something heavy, you should have a plan exactly where it's going to go and whether that space is vacant.
• Know your body's limits - If you have no choice but to stand or sit for a long period of time, be sure to adjust your position continuously. Just about every 15 minutes, take 30 seconds to stretch, walk around, or relax. When you're on the phone, try getting up for a change of pace. Don't forget, if your back aches, cease all activities that tend to bother it.
• Limit hazards that you have control over - You can seriously injure your back if you slip and fall. Maybe high heels aren't conducive to your workplace, and shoes with low or no heels at all with nonslip outsoles would make more sense. Also, clear any clutter from your work area that may make you susceptible to tripping or falls.
• Improve your coordination and balance - Taking regular walks will help you sustain coordination and balance as well as provide a source of exercise. There are also a variety of balance exercises you can try to preserve your sense of balance as well.

Lower your stress

Increased stress causes increased muscle tension, and tense muscles will heighten your chances of injury. Your pain threshold will also be lowered when you are under stress, so back pain will seem like it is more intense during these times. Ideally, you should try to reduce the sources of stress both at the workplace and at home. Find out how you can calm yourself down during periods of high stress whether it is taking deep breaths, walking around the block, or confiding in a good friend.