Tips on Protecting Your Back at the Workplace

Some physical occupations, such as warehouse work and healthcare professionals, can easily result in both temporary and persistent back discomfort. This is caused by the frequent lifting, twisting, bending, and abrupt changes in movement. A little ache is normal in these sorts of employment, but even slight injuries and bad physical habits can lead to long-term, recurring, or even chronic back pain.

People who work in less physically demanding workplaces, such as offices, are also more likely to develop back issues. The human body was not designed to be in a sitting position, but many individuals spend a significant portion of their days at work sitting in chairs. Furthermore, most people do not maintain appropriate posture whether sitting or standing. This persistent pressure on the spine can quickly lead to chronic back discomfort, and severe cases might result in lifelong back issues.

You can protect your back by implementing the following habits into your daily routine.

Stretching and Breaks

Stretching is one of the most effective strategies to prevent back discomfort and damage. When you stretch, you increase your flexibility and relax tight muscles. You will be preparing your muscles and joints for extended durations of physical activity, as well as sitting and standing.

Taking regular pauses throughout the day to stretch is also beneficial in reducing workplace back discomfort and accidents. Simply taking a few minutes out of your day on a regular basis to complete a few basic stretches will reenergize your muscles and work out some of the kinks in your back that may have developed while working.

Proper Standing Posture

If you work in a profession that needs you to be on your feet for long periods of time, such as sales or food service, correct standing posture can help to lessen back discomfort significantly. Maintain a straight line between your head and shoulders, as well as between your shoulders and pelvis. Gently pull in your abdominals and buttocks. Keep your feet shoulder-width apart to assist distribute weight evenly. 

Avoid forcing yourself to stiffen up. Good posture does not imply rigidity, and doing so may actually increase the risk of back problems.

Feet Support

Wearing supportive and cushioned footwear when standing for lengthy periods of time can help to alleviate back tension. If you spend most of your day standing in the same position, you may purchase special soft rubber mats that simulate the benefits of orthopedic shoes. Finally, to relieve pressure, just prop one foot up on a box or footrest while standing. Switch feet frequently to avoid overtaxing the other foot.

Proper Sitting Posture

Sit far back in the chair, so your buttocks are in the gap between the back of the chair and the seat. Keep your back against the backrest and your head up. Plant your feet firmly on the ground and make sure your knees and hips are aligned. Adjust the height of your chair or workstation so that you may comfortably rest your arms at elbow height. Additionally, position your computer monitor at eye level. If you work on a laptop at a desk, you may buy supports to raise the monitor's height, as well as additional keyboards and mice to help you keep your posture. 

Many of these suggestions apply to commercial vehicle drivers and those who commute long distances, but you must also consider your distance from the steering wheel. Make sure you're near enough to operate the steering wheel with your elbows slightly bent.

If you get too near, you may force yourself into a slouching position, placing yourself at risk in the case of a collision. If you're too far away, you may have to bend down to see properly, and the extra reaching action puts unnecessary strain on your back and neck. When driving, place a rolled-up towel or small cushion behind your lower back to provide extra support.

Lifting Tips

Lifting heavy things at hip level or above is easier and safer for your back. Whenever feasible, keep heavy loads on high surfaces like shelves or stacking pallets. Additionally, while carrying loads, keep them near to the center of gravity. 

Try to keep boxes close to your chest rather than dangling them at your hips. Certain lengthy goods, such as pipes, rolled-up carpets, and building supplies, are better suited to being carried over your shoulder.

While lifting, try to avoid twisting your body as much as possible. When you need to turn, move your full body, not just your upper body.