Are you one of the more than one million workers suffering back pain or injury?
One in every five workplace injuries or illnesses is caused by back injury and eighty percent of these injuries happen to the lower back. Many occupations and even routine office work can cause or worsen back pain. Although age and illness can also contribute to back pain and maybe out of your control, you need to get to know your back and know more about the many activities that may cause back injury or pain.
Your back is made up of your spine or backbone, nerves, and muscles. Some of your spine’s basic function includes providing support, protecting your spinal cord and providing flexibility so that you can bend and rotate. Some daily activities that may seem routine to us are usually factors that contribute to back injury and pain:
- Lifting or moving heavy objects.
- Sudden, excessive force on your back.
- Twisting or rotating your spine incorrectly.
- Poor posture and inactivity.
- Sitting for long periods with inadequate back support.
Preventing back injury is a major workplace challenge, costing billions of dollars plus pain and suffering to the injured person.
Here are some steps you can take to avoid and prevent back pain and injuries:
- Pay attention to your posture. Don’t slouch. Balance your weight evenly on your feet. 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. Your wallet or cell phone puts extra pressure on your buttocks and lower back so remove them before sitting.
- Lift properly. Hold the object close to your body and maintain the natural curve of your back. Don’t twist when lifting. Lift with your legs instead of your back and widen your stance for balance. If it’s too heavy, ask for help.
- Commit to regular exercise. When you’re in good shape, you’re less likely to suffer from injury. Take time to strengthen and stretch your back muscles and abdomen.
- Listen to your body. If you must sit for long periods, change your position often. Take frequent breaks, walk around and gently stretch your muscles to relieve tension.
Back pain can make it hard to concentrate. Know your options, find a good solution and stick to it. Back pain doesn’t have to be a part of your daily course. You’ll be glad you made the decision to protect your back from injury.
“The characteristic ways that we sit and stand and walk are among the strongest of all habits, with deep roots in personality, and so changing your posture may be just as difficult as quitting smoking or potato chips. It had better be worth the effort!”
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To Your Success,
Althea
Althea A. McLeish Wilson, RN, MSN
Promoting inner health & outer beauty!
Helping you thrive, not just survive!!
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Reference:
Healthy Lifestyle – Mayo Clinic♦
