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Preventing Back Pain In The Workplace

By Angela Young

 It can be difficult to concentrate on your job when you're experiencing back pain of any degree. Back pain in the work place can be caused by repetitive movements, heavy lifting and sitting at your desk for long periods of time. There are ways to combat back pain at work and help to prevent it. 

Common Causes of Back Pain at Work

Some lifestyle habits and medical conditions - like obesity, smoking, stress, uncomfortable sleeping positions, weak physical fitness - can cause back pain. Also, look at the top three reasons why people experience back pain at work:

Excessive Force. When you get into the practice of lifting items that are too heavy or moving heavy objects, you experience back pain and can even injure your back.

Poor Posture. When you interrupt your back's natural curve you can wear your muscles out, which leads to muscle fatigue and injury.

Now that you know what could be causing your back pain at work, what can you do about it?

Change repetitive tasks. When lifting heavy loads, use a lifting device. These can include hand trucks, pallet jacks and fork lifts or ask for assistance from a co-worker. You also need to break up your day by alternating your physical tasks with less physical ones. 

Practice good posture. It's important to stand with your weight evenly distributed and not slouch. When sitting make sure both feet rest flat on the floor with your knees level with your hips. If needed a foot stool, can create this angle as well. Your back needs to maintain its natural curve, which can be done with a rolled towel behind you or pillow to support your back. Remove everything from your back pockets before sitting to avoid extra pressure on your lower back and buttock muscles. 

Get up and move around. When you work in a set environment on a daily basis it can be difficult to maintain a healthy lifestyle and body. The Department of Health and Human Services recommends 150 minutes of physical activity per week for a healthy adult. Core strength is especially good in combatting back pain. Get up from your desk every 30 minutes to stretch and move around.

Proper lifting. When you're lifting something heavy you need to engage your core and lift from your lower body, not with your back muscles. The item needs to be close to your body.
If you work at a desk, you need to make sure you're sitting straight and your keyboard, mouse and monitor are positioned right. Use a headset if you're on the phone a lot. Get a rolling case to minimize the weight of a briefcase or purse. 

Change repetitive tasks. When lifting heavy loads, use a lifting device. These can include hand trucks, pallet jacks and fork lifts or ask for assistance from a co-worker. You also need to break up your day by alternating your physical tasks with less physical ones. 



 Click on these hashtags to find similar articles.

#pain #lifting #work #physical #heavy #tasks #sitting #body #muscles #desk 
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