In most occupations, you will be called upon at one time or another to twist your body, lift a heavy object or perform a multitude of actions, which could result in back pain. Back pain is not always easily treated. Strained muscles will heal, but disc and joint injury last for years and are very expensive to treat. Avoid back injury at work by taking these steps.
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Difficulty:
Easy
Instructions
1
Stretch often at work. Take a few minutes several times a day to stretch your arms above your head, to your sides and behind your back. Move your head slowly from side to side.
2
Invest in a good chair. The right chair can make all the difference. It should be comfortable to sit in for long periods of time, and your feet should be able to sit flat on the ground.
3
Lift properly. Bending your legs when lifting is not enough. Bend your hips as well. Keep the chest forward, and keep your shoulders aligned with your hips. Always keep the object close to your body when lifting.
4
Avoid repetitive movements to prevent back strain. Look at your workspace and think of ways to make adjustments that will reduce repetitive motions.
5
Reduce stress. Practice relaxation techniques at work to reduce stress, which can lead to muscle tightness.
6
Maintain proper posture. Your back should be straight, shoulders slightly back, and neck straight. If you are standing, your feet should be shoulder width apart.
Tips & Warnings
Consider buying a phone cradle so you don't have to bend your neck during the day.
Never twist while you are lifting to prevent muscle strain.
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