When working, especially when sitting or standing for long periods of time or doing hard labour, it is important to keep your back in mind. Today, we would like to chat about some tips to help with back safety and injury prevention.
Many occupations test the limits of our back. Therefore, it is imperative to ensure you are following proper procedures in the workplace to avoid injury, and to partake in practices that help your back feel better. Whether it be a dull ache, moderate to severe discomfort or pain, back injuries are not enjoyable for anyone to experience.
Common Causes
According to Statistics Canada, back problems are one of the most common chronic conditions in Canada and appear with equal frequency in men and women.
There are several components that can impact your back:
- Force: lifting or moving heavy objects can cause injury.
- Repetitive motions: Whether it be twisting or rotating your spine repeatedly, this motion can cause pain and/or injury.
- Lack of movement: if you spend hours at a desk, sitting, without physical movement, you will likely start to experience discomfort in your back.
Tips to Prevent Back Pain
Being proactive in your health is incredibly important! Here are some helpful tips to help prevent back pain:
Watch your posture
Did anyone else read that and immediately fix how they were sitting? Posture is key, and as we spend more time in front of screens it’s no wonder our backs are chronically sore. Try to avoid slouching and, when working at a desk, choose a chair that offers the appropriate support to your back. When standing, you can help alleviate soreness by balancing your weight on your feet.
Use proper lifting techniques
Lifting objects, especially heavy ones, can cause significant strain on your back. When doing any kind of lifting, be sure to stand close to the item, bend your knees and tighten your core. Use your leg muscles to support your body when you begin to stand up and try not to twist your spine.
Repetitive lifting can also be hazardous if you are carrying large loads for long amounts of time. Be sure to take regular breaks and, if possible, automate some of these repetitive lifting tasks.
Avoid lifting anything that is too heavy. If needed, use appropriate equipment, or ask for assistance.
“About three of every four Canadians whose job includes manual materials handling (MMH – lifting, carrying, pushing and pulling, etc.) suffer pain due to back injury at some time.” –CCOHS
Pay attention to your body
Our bodies are amazing, and they communicate with us. If you are feeling sore, or uncomfortable switch positions, engage your body in physical activity such as walking or stretching, and be sure to not overexert yourself. It is important to know your limits, and to listen to your body.
Keep these tips in mind:
- Don’t exert yourself unnecessarily
- Don’t challenge yourself
- Don’t think you are stronger than someone else
- Engage in regular physical and resistance exercise to build strength
It is key to ensure your business or organization has proper procedures put in place to avoid injury in the workplace. DF Safety offers an online course, Back Injury Prevention, which is designed to inform managers and supervisors of the value of implementing a Back Injury Prevention Program within their organization. This course is also recommended for workers who undertake manual lifting operations during their daily activities at the work site.
If you have any questions, please contact our team today!