How to avoid back injuries
Taking steps to ensure a safe working environment and staying as physically fit as possible are the keys to avoiding back injuries and back pain.
Staying Fit
You cannot rely on an active workday as your only source of physical exercise. Paying close attention to your diet is also key to making sure that you are not placing too much stress on your back by carrying around excess pounds. It’s important that you maintain a proper weight per height ratio in order to prevent straining back muscles. There are also specific exercises that will properly stretch and strengthen back muscles, as well. Exercises, such as these, are known as “core strengthening exercises” because they target both the back and abdominal muscles.
Pay attention to your posture
Back muscles will become stressed as a result of poor posture. Slouching or hunching over is an exaggeration to the natural curves of the back. This can lead to fatigue and muscle injury. Good posture, however, will relax the back muscles and balancing your body will then require little effort. The two most important things to remember about posture:
- · Standing posture: When standing for long periods of time, you should rest one foot on a small box or stool. Hold reading material at eye level, when standing, while avoiding bending over your work.
- Sitting posture: Choose a chair that lends support to your back. Have your chair adjusted so that both your feet remain flat on the floor. If the chair is not designed to support your lower back, use a small pillow or a rolled up towel placed behind your lower back. Remove any items from your back pockets and store them elsewhere, since they will throw off the balance of your lower back.
Lifting items properly
There are 2 ways to life and carry a load – the right way and the wrong way. When lifting – make sure your legs do the work and not your back. Avoid extending your arms and keep lifted objects close to your body. Make sure to obtain assistance with heavy loads.
Please note that this article is for informational purposes only and is not intended as legal advice.
Back injuries may require expensive medical treatment with physical therapy, which can result in loss of income or other inconveniences. To find out more about your rights concerning work-related back injuries, you may wish to consult with back injury lawyer Gary R. Jodat at his Sarasota, Florida office.