Back pain is one of the most common reasons people visit the doctor; 8 out of 10 people will experience it through their lifetimes. This kind of pain can vary from person to person – it can be dull or sharp, and can start and end anywhere up and down your spine.
There are also many causes of back pain, but the workplace is one area which this pain can be exacerbated if you’re not careful.
Here are four things you can do to minimise the risk.
1. Exercise – at work
Regular physical activity at work is a great way to prevent back pain. It keeps the muscles and joints in your back working and stops them from being too tense and playing up. This doesn’t have to be anything too rigorous; just take a couple of minutes every hour to stretch or walk around.
2. Posture
Posture is so important to prevent back pain. The way you sit or stand at work affects the positioning of your spine. Poor posture can not only lead to strain and stress, but it can also change the shape of your spine if you let it go on for too long.
Adjust your chair properly at work so you’re not slouching or putting your shoulders in an awkward position. If your workplace provides tables with adjustable heights, take advantage of the offer and make yourself more comfortable.
3. Footrest
Supporting your feet will allow you to support your back. Buy a footrest, slip it under your desk and remember to pull it out every day under your desk before you settle into the pile of work on top of your desk. Make sure the balls of your feet are resting comfortably on the footrest to take the strain off your spine.
4. Lift Properly
Photo: Anders Sandberg Under Creative Commons License
Back pain can often result from people lifting items incorrectly or lifting beyond their means. Prevent placing extra stress on your back by bending at the knees and lifting with your legs, and never bend at the waist before you lift.
If you don’t think you can do it on your own, always ask for help. You don’t want to be throwing out your back over a couple of boxes.
Back pain can be easily prevented at work by following these four tips.
There are other things you can do outside of the office as well, and these may differ depending on your age and other circumstances. If you are particularly concerned about the safety and condition of your employees or colleagues in the workplace, experts in the safety management field such as DRA Safety Specialists can help you pinpoint and manage all the different risks that may exist.
If you don’t think you need professional assistance yet, make sure you are doing everything you can to minimise your chances of injury while you’re at work, whether they are back related or not.
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