Back injuries are painful, can take a long time to heal, and interfere with almost all aspects of your life. Some manual work increases the risk of back injury. Below are some tips to help you avoid back injury at work.

Use Proper Lifting Techniques

Improper lifting techniques are common causes of back injuries. Adopt the following lifting techniques to reduce the risk:

  • Stand as close as possible to the object you want to lift.
  • Hold the load as close to your body as possible.
  • Don’t twist your body once you have lifted the object. Instead, turn with your whole body.
  • Plant your feet shoulder-width apart and distribute your weight evenly.
  • Bend at the knees.

Most companies provide relevant training for their employees. Some of the training sessions may cover proper lifting techniques. Attend these training sessions to improve your lifting techniques.

Maintain Proper Posture

The posture you maintain as you work can also contribute to your back injury. Whenever you maintain an incorrect posture for some time, you place more weight and pressure on some parts of your back more than others. The uneven weight distribution eventually can lead to back pain. The following tips can help you maintain proper posture:

  • Distribute your weight evenly on both feet when you stand.
  • Sit or stand with an erect back – don’t slouch.
  • Keep your thighs parallel to the floor when you sit.
  • Place your feet flat on the floor when you sit.
  • Remove things, such as a wallet, from your back pocket when you sit.
  • Switch between standing and sitting regularly.

Talk to your supervisor or employer for an ergonomic setup if you think your workplace has contributed to poor posture.

Use Tools and Equipment When Necessary

Manual material handling often increases the risk of back pain. Automation or tools and equipment instead of manual work also increases the risk. For example, you risk back injury if you have to carry boxes from one part of the warehouse to another. However, the risk decreases if you use a dolly for the same task.

Below are further tips to minimize manual material handling:

  • Use mechanical aids to handle loads that you cannot safely lift.
  • Plan your work area properly so that you don’t have to lift heavy loads for long distances.
  • Alternate heavy and light tasks.
  • Keep heavy loads at a level you can easily reach.

Some of these tips require your employer’s or supervisor’s input. Involve them in the plan, and explain why you need the relevant changes.

Take Regular Breaks

You might not injure your back if you lift a moderately heavy box once, maintain a poor posture for a few minutes, or unevenly distribute your weight on your legs for a short time. In most cases, the dangerous effects of these habits arise if you keep at them for prolonged periods.

Take regular breaks to minimize your risk of injury. Embrace and advocate for task rotation so that you don’t do damaging tasks or maintain dangerous habits for long.

Maintain a Healthy Lifestyle

Lastly, you risk back injury if you are unhealthy to begin with. Below are some tips to keep your body healthy and strong and reduce your risk of injury:

  • Stay hydrated.
  • Eat healthy meals.
  • Exercise regularly.
  • Get adequate sleep.
  • Maintain a healthy weight.

Companies that understand the benefits of healthy employees often provide healthy programs for them. For example, some companies have onsite gyms or provide discount vouchers or nearby gums. Embrace such programs if your company has them.

You might still suffer back injuries despite your best efforts to prevent them. Contact Randall A. Wolff & Associates, Ltd., for help if you have suffered such an injury or any workplace injury. We have been active in the workers compensation industry for decades. We will analyze your injury and help you pursue the relevant benefits.