Whether they’re lugging concrete around on a construction site or stuck in a cubicle all day long, many individuals suffer from back pain. Aside from the nagging aches and pains, it’s crucial to do what you can to avoid damaging it further. Understanding the best ways to prevent back injuries on the job may make your job a little less unbearable.
Maintain Good Posture
In grade school, your teacher was probably adamant about how slouching at your desk could hurt you down the road. While sitting at your desk or standing next to your workstation, you don’t have someone hounding you to sit up straight. Therefore, you need to hold yourself accountable and follow these tips:
- Have both feet flat on the floor.
- Adjust your desk, computer screen, and chair so that they are kind to your spine.
- Get up and move if you’re stationary for an extended period.
Learn To Lift Properly
One of the most common ways to injure yourself on the job is lifting improperly. The best defense for an aching back is to know how to lift properly. First, look at the object you’re trying to move, and ascertain if you can lift it. If not, it may be beneficial to invest in a small incline conveyor to transport items more effectively. Lifting a thing once to put it on a conveyor is much easier than lifting and carrying it around a jobsite.
Other helpful tips include:
- Lift with your legs, not your back.
- Face the item you intend to lift. Do not grab it from the side or any other awkward angle.
- Keep the object close to your body.
- Evenly distribute your weight on your feet.
Strengthen Your Core & Stretch
Your back and core function in tandem to assist you with virtually anything. From sitting up straight to lifting, your back and core are responsible for most of your body’s stabilization. Regular ab workouts and stretches might help alleviate some of the tension on your back if you perform a lot of lifting, pushing, and pulling.
Avoid Repetitive Body Movements
If you lift materials or take calls daily, repeated jobs strain your joints and muscles. To avoid occupational back injuries, it’s wise to alter your methods for repeated jobs to make them more comfortable and lessen back tension.
Employ lift-assist gadgets that give you a helping hand if you’re working on a construction site or warehouse. If you often make phone calls, consider investing in a Bluetooth headset to avoid holding your phone on your shoulder and neck all day long.
The greatest method to avoid a back injury in the workplace is maintaining a healthy lifestyle. Drink plenty of water, exercise regularly, and sleep seven to nine hours a night to be your healthiest self. Your general fitness influences every part of your body. Eating poorly, inactivity, and stress all put a strain on your body, leading to back discomfort.
Knowing the best ways to prevent back injuries on the job can make a demanding job less strenuous. No matter what you do for a living, the odds are that your back is suffering based on one of these components, and improving them will keep your back healthy.