Depending on the severity of the problem, back pain can seriously hinder work performance. Employees can start protecting their back today by increasing physical activity. Specific core exercises, or movements that challenge and strengthen the abdomen and back muscles, can help keep everything in check. Also, keeping a healthy weight minimizes stress on the back.
Here are a few more tips to avoid back injuries:
1. Check your posture.
Slouching over the keyboard, talking on the telephone, and typing can put stress on your back. While sitting, choose a chair that allows your feet to stay flat on the floor. If the chair does not support your lower back curve, place a rolled towel or small pillow behind your lower back. Remove bulky objects, such as keys or a wallet, from your back pockets when sitting because they can disrupt balance in your lower back. When standing, hold reading material at eye level, and do not bend forward to do deskwork.
2. Reduce risk.
Shoes with nonslip soles are more stable. Also, watch for wet floors that do not have caution signs.
3. Be mindful of movements.
Avoid unnecessary bending, twisting, and reaching. If you must carry heavy items over a shoulder, switch them from left to right frequently.
4. Listen to your back.
If you must sit or stand for a prolonged period, change your
position often. Take a 30-second timeout every 15 minutes or so to
stretch, move, or relax. For example, try standing up when you
answer the phone, and also stretch your arms and legs. However, if
you feel back pain flaring up, stop immediately.
5. Relax the right way.
68% of doctors agree that reclining in a chair at home can decrease
back pain. Why? The reclined position with legs elevated up high
and the back partially or fully reclined eases pain. |
