Plenty of things can lead to back pain on the job. Repeating certain movements like twisting, sitting in one position for too long, lifting something heavy without the proper form… the possibilities go on. Obviously, you’ll want to do everything you can to stay healthy and avoid pain. Here are some easy suggestions:
Pay attention to your posture.
Try to maintain good posture whenever you can. Don’t slouch; keep your back straight and your shoulders back. When sitting, make sure your feet are resting flat on the floor and keep your thighs parallel to the ground. Don’t sit on a wallet or cellphone in your back pocket that could throw off your posture. And try to choose a good chair with proper support if at all possible.
Lift heavy objects the right way.
Lift heavy objects using your legs, not your back. Tighten your core muscles while lifting and hold the object as close to your body as possible. Don’t twist your back while lifting an object. If you can use equipment to lift a heavy object rather than physical force, do it. There’s no harm in playing it safe!
Alternate demanding tasks with easier ones.
Repeatedly lifting heavy or awkward objects is a quick way to throw out your back, or at least strain your back muscles. Try alternating demanding lifting tasks with easier tasks to give your back a break. If you’re sitting at a desk for an extended period of time, try to switch positions occasionally or take a quick walk in order to stretch your muscles and avoid tension.
Don’t push it.
Last but not least, follow an easy rule of thumb: don’t push yourself beyond your limits. If something is too heavy, don’t try to lift it yourself. Ask for help. And make sure you listen to what your body is telling you — if you feel like you’re starting to get sore, switch up your routine or take a break. Trust us; you will thank yourself later.
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