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Back Pain Prevention: Minimize the Risk of Injury at Work

By: Ashley Lipman

You can get back pain and many other issues as you age, and they can all be worsened by your work conditions. Even a simple desk job can make your back pain worse if you aren’t careful, as well as the factors like age, weight, and your sleeping position.

You may already be experiencing some level of back pain at work, or you’re just generally concerned about preventing that from happening. Whatever the case, you can make sure your back problems stay to a minimum with just a few simple steps. Keep reading to find out what they are!

Get the Proper Back Support

Whether you’re sleeping or sitting on a desk, your back should be adequately supported and your posture should maintain the natural curvature of your spine. It should come as no surprise to you that the way you’re supported while you sleep has a very big influence on your back and your posture. Mike Calabrese, a licensed chiropractor in New York thinks that firm mattresses are your best bet against back pain.

This is what he said to Health in their article about top firm mattresses for back support: “A firm mattress helps support the spine’s alignment, and therefore prevents people from sinking into positions that cause back or joint pain.”

This is why it’s important to make sure your mattress isn’t too soft for you. In addition, make sure your office chairs provide the right amount and type of back support while you work.

Pay Attention to Posture

A lot of people have the unhealthy habit of slouching. It may be comfortable but it really isn’t a good idea when it comes to back pain and other issues. You need to make sure that you’re not slouching and to move around with your back in mind.

What we mean by this is that you shouldn’t be twisting and turning too much, and you should also make sure you pick up heavy items properly. Don’t try to push your limits and always use machinery for the labor intensive tasks if possible.

You can alternate between light and heavy tasks throughout the day, and you should take breaks when you feel tired or winded. Don’t push yourself when your body is telling you to stop, especially if you’re past your physical prime.

Take Breaks

If you’re spending too long on your office desk, make sure you get up often and walk around. Taking these breaks will give your back a much needed break and some change, and you’re welcome to stretch your muscles too while you’re at it.

It’s just as important for people who work on their feet all day to take breaks as it is for everyone who works in an office. If you’re a nurse, a construction worker, a cashier, or anyone who needs to stand around all the time, make sure you’re taking a breather often.

Position Your Desk Properly

If you’re always using the phone while you work, put it on speaker or use headphones so you won’t have to bend or sit in awkward positions to keep it on your ear while you type. Make sure that your keyboard, mouse, monitor, and all other desk equipment are placed properly on your desk to avoid too much twisting and tuning.