Many back problems are indeed preventable. By following some of the simple tips below, you can help your back stay healthy, keeping you on the job and the best you can be. Workplace safety is essential to your health, now and for the future. Watch for these common causes of back and neck trouble at work:

  1. Lifting heavy and awkward loads.
  2. Long periods of standing.
  3. Long periods of sitting.
  4. Poor posture.
  5. Poorly designed work stations (home and office).
  6. Poorly fitted or set up chair (home and office).
  7. Computer screen at the wrong height or angle.

Does your work day involve heavy or awkward lifting? Does it require long periods of sitting in front of a computer? Do you spend hours behind the wheel driving? If you answered yes to any of these questions, you are at increased risk of back strain or injury. This could lead to recurring problems or pain if not managed properly. Below are important tips to help keep your back healthy at work.

If your job involves physical labour:

  1. Warm up with some stretches before you begin work. Five or ten minutes of simple movements can make all the difference to your day. Try some lunges, partial squats, toe push ups, and knee to chest stretches. Wrap your arms around yourself and turn as far as you can one way, then the other. With hands on your hips, bend to one side, then the other. Rotate each ankle, then each wrist. Now you are ready to start your work day.
  2. Lifting can be a source of serious trouble for your back and spine. Position the object you are lifting close to your body and use your knees, and arm and leg muscles, to slowly lift the object. Make sure you keep the load close to you body as best you can. Keep your back straight and be sure that the trunk of your body is pointed in the same direction as your feet. In other words, try not to twist your back in relation to your feet.

If your job means standing for most of the day:

  • Take mini breaks and move around a bit. Do some easy stretches, like bending side to side, stretching your arms overhead, and shaking out your legs and arms. When working, try to stand with one foot slightly raised and resting on a rail, block, or whatever makes sense in your work area and is acceptable to your supervisor or workplace safety coordinator.

If you sit all day:

You may work at a desk, a computer screen, or take phone calls all day. Sounds easy on the body, but non-active or static work posture can also take a real toll on your health. Here are some tips to help you along the way:

  1. Never cradle the phone receiver between your shoulder and neck. Try to hold the receiver in your hand, use a headset, or use a speakerphone.
  2. Avoid sitting with your legs crossed. If you must cross them, alternate sides from time to time or cross your ankles. This will put less strain on your lower back.
  3. Try to arrange your desk so that the items you use most frequently are closer to you or at least within arms reach.
  4. If you do a lot of computer work, centre the monitor in front of you, positioning it so that the first line of text, or window you are working wth, is at eye-level. Place the keyboard directly in front of you and lay out your papers just to the side of your keyboard. Even better, put your reference material in an upright document holder, so that you do not have to constantly raise and lower your head, which may cause a tension headache.