Prevention and Control

How to Prevent Back Injuries

You can take steps to avoid and prevent back pain and injuries at work. For example:

• Pay attention to posture. When standing, balance your weight evenly on your feet. Don’t slouch. To promote good posture when sitting, choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Remove your wallet or cellphone from your back pocket when sitting to prevent putting extra pressure on your buttocks or lower back.
• Lift properly. When lifting and carrying a heavy object, lift with your legs and tighten your core muscles. Hold the object close to your body. Maintain the natural curve of your back. Don’t twist when lifting. If an object is too heavy to lift safely, ask someone to help you.
• Modify repetitive tasks. Use lifting devices, when available, to help you lift loads. Try to alternate physically demanding tasks with less demanding ones. If you work at a computer, make sure that your monitor, keyboard, mouse and chair are positioned properly. If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset. Avoid unnecessary bending, twisting and reaching. Limit the time you spend carrying heavy briefcases, purses and bags.
• Listen to your body. If you must sit for a prolonged period, change your position often. Periodically walk around and gently stretch your muscles to relieve tension.

Back pain can plague your workdays and free time. You’re not stuck with it, though. Examine your work environment and address situations that might aggravate your back. Even simple steps to ease back pain are steps in the right direction.