Preventing Back Pain at Work

Whether you’re returning to work after a back injury, or you’re looking to avoid injuring your back while working, there are some things to keep in mind around where you work and how. Occupational hazards may exist at your place of work that it is necessary to avoid altogether, or find methods of increasing the likelihood of your safety. Having an injured back will not just make work difficult, it can make life difficult, as well, especially if you end up with chronic pain.

What Are Some General Back Health Ideas?

Exercising is always a good idea, even if it’s just a little. You can simply walk, which also helps strengthen your muscles, including your heart. You can speak with your physical therapist if walking is too difficult for you, as well. You can find options that work better for your lifestyle and your physical comfort.

If you commute to work, here are some suggestions to help with the pain that can cause:

You should adjust your seat to make sure you are causing as little stress on your back as possible

This includes bringing the seat forward so that you do not bend forward while driving.

If your commute is a long one, it is a good rule of thumb to stop every hour and walk around, to loosen up your muscles
After your long commute, wait some time before you lift anything heavy

What’s the Best Way to Lift?

You should know your limits before lifting anything. Don’t lift anything so heavy it is going to injure you or reinjure you. If you need help lifting something, get help – there’s no shame in asking, especially since your health is at stake. Here are some general steps for safe lifting:

Bend at your knees, not at your waist
Lift with your knees, not your back – also squat when lowering
Stand as close as you can to whatever you are lifting and hold it as close to you as you can while you lift
When you stand, spread your feet apart for support
Always lift slowly
Don’t twist your back while lifting, or lift or carry the object

What Are Other Changes I Can Make at Work?

If your work involves sitting at a computer, be sure your chair’s back is straight and adjustable. Always get up for 10 to 15 minutes at intervals that work for you, to walk around and limber up. Avoid standing for extended periods of time, and if you must, it is recommended to alternate resting either foot on a stool, to help reduce the overall load on one side of your body.

Summary

Back pain affects many Americans, and unfortunately the American workplace is often a place where many hazards exist that can cause or exacerbate back pain. Speak with a doctor or physical therapist if you’re not sure what is healthy to lift and what is healthy to do given the current state of your back and your health.

You Might Also Enjoy...

NSAIDs for Chronic Pain

Nonsteroidal anti-inflammatory drugs (NSAIDs) are a widely used class of medications designed to reduce inflammation, alleviate pain, and lower fever. For individuals managing chronic pain, such as that caused by arthritis, back conditions, or repetitive..

man with headache drinking a glass of water

Headaches and Hydration

Headaches are incredibly common, and they can range anywhere from minor discomfort to debilitating pain. While factors like stress, poor posture, or medical conditions can trigger headaches, dehydration is a frequently overlooked cause. Understanding the..

Dealing with Neuropathic Pain in the Winter

Neuropathic pain, or neuropathy, can get much worse as the temperatures get colder. Because your blood flow slows down in your extremities due to cold exposure, you tend to experience more nerve pain. Your feet and hands will most typically be affected as

Dealing with Unexpected Neck Pain

Neck pain can strike when we least expect it, disrupting our daily routines and limiting movement. From minor discomfort to intense muscle tightness, unexpected neck pain can arise from simple activities like sitting at a desk, sleeping in an awkward...

Non-Pharmaceutical Treatments for CRPS

Complex Regional Pain Syndrome (CRPS) is a chronic pain condition typically affecting the limbs after an injury. While medications can be part of managing CRPS, non-pharmaceutical treatments offer promising ways to reduce symptoms and...

Symptoms of Neuropathic Pain to Look Out For

Neuropathic pain is a complex, chronic condition caused by damage or dysfunction in the nervous system. Unlike pain that results from an injury or inflammation, neuropathic pain originates from the nerves themselves. It is often misunderstood and...