Back strains are one of the nation’s most common types of workplace injuries. Approximately 80% of the American population will have a back injury in their lifetime. Back injuries are painful and have the potential to significantly impact daily activities. They are seldom the result of a single event but are usually caused by years of not maintaining a healthy lifestyle. There are a number of ways to lessen your chance of a back injury: using proper lifting and handling techniques, being more active in your daily life (walking more, taking stairs, exercising), eating properly (watching what you eat and how much), and being aware of your posture (how you stand, sit, and even sleep).
Maintaining A Healthy Back
Back health involves more than just using proper lifting techniques. Other contributing factors include:
Good posture, whether at home or work, reduces back, neck, and shoulder strain.
A well-balanced diet will keep your weight under control. Carrying extra weight can alter the back’s natural curves and place unnecessary stress on the lower back.
Learning to relax (participating in a leisure activity or hobby) can reduce stress and muscular tension that builds up in the back during the day.
Smoking negatively impacts your back by reducing the amount of oxygen and nutrients available to spinal discs that are needed for good health and healing.
Regular exercise appears to be more effective at preventing back injuries than lifting training programs, smoking cessation, and losing weight. Exercising strengthens and improves flexibility of the back and abdominal muscles. Exercise also lessens the severity of back injury and promotes the healing process. Having a daily exercise routine is good, but for some it is hard to discipline yourself to do it. Try just getting more movement in your day – walk more, take the stairs, take mini-breaks and walk around the office or outside for just a few minutes at a time. Doing a little something is better than doing nothing.
Using proper lifting techniques lowers stress placed on the back. No single lifting technique works in all situations. Sometimes you have to make the best of a difficult situation. Think before you lift, have a plan of action, and if it is more than you can handle on your own ask for help or use a mechanical lift (a cart, hoist, etc.). Always lift properly using multiple muscle groups, not just your back muscles. Do this whether you are at work, at home, or at play.
Basic Lifting & Lowering Techniques
Plan the lift, including the route, obstacles, doors, and stairs.
Estimate the weight of the object by tilting the corner.
Spread your feet about shoulder width apart.
Bend your knees.
Securely grip the load.
Keep the load close to your body.
Tighten your stomach muscles before you lift.
Lift slowly and evenly; avoid rapid jerky motions or simultaneously lifting and twisting.
When changing directions, step in the direction of the intended travel, turning your entire body at the hips, pivot your feet, don’t twist at the waist.
Other Back Stressors
Prolonged sitting or standing can lead to back strain. If sitting for long periods of time, it is important to use good posture, frequently change your position, and take regular walk breaks. When standing, use good posture, wear soft-soled shoes, use arch supports, and do not lock your legs in position. Do isometric exercises to lessen the tension on muscles that have been overworked and stretch muscles that have not been being used.
Slips, trips, and falls are a leading cause of back injuries. Proper housekeeping of spills and debris and keeping aisle-ways clear of materials and equipment can significantly reduce the potential for back injuries caused by falls.
Using ergonomically designed lifting and moving tools can also reduce back injuries. Take the time to get and use carts, pallet movers, and lift trucks to lift and move heavy or awkward loads. Finally remember if the load is too heavy or awkward don’t be afraid to ask for help.
