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Occupational Safety to Prevent Back Injuries

According to the United States Department of Labor Occupational Safety and Health Administration, "Back disorders are the leading cause of disability for people in their working years." There are a number of contributors to back pain in the workplace; some of them include repetitive movements, muscle fatigue, overreaching, poor posture, heavy lifting, stress, poor physical condition, poor workstation setup, and prolonged sitting and standing. Here are some occupational safety measures to help prevent work-related back pain.

  1. Workstation

    • Setting up your office workstation properly will prevent back pain caused by repetitive motions, overreaching, and uneven pressure on the spine. Use an office chair that supports the natural curve of the spine. The chair needs to come with a comfortable armrest to reduce strain on your upper back and shoulders. Adjust your office chair so that your desk is elbow height and your computer screen is eyelevel. Also, take breaks away from your desk every 30 to 45 minutes to stretch.

    Sitting

    • Proper sitting posture helps prevent occupational-related back pain by distributing bodyweight evenly and reducing excess pressure on the spine. The Cleveland Clinic suggests sitting with your back straight, shoulders back, and your butt touching the back of the chair. Sit with your knees bent at a 90 degree angle and keep them even with your hips. Keep your feet flat on the floor. If your feet won't touch the floor, use a sturdy footstool. Get up from your chair every 30 to 45 minutes to stretch your back.

    Lifting

    • Improper lifting in the workplace can cause stretched or torn ligaments, tendons, and muscles in the back. When lifting heavy objects spread your feet hip-width apart and plant them firmly on the floor. Keep your back straight, tighten your abdominal muscles and squat. Hold the object close to your body and use your leg muscles to lift. Never lift heavy objects higher than waist level. If the item is too heavy, find someone to help.

    Standing

    • Prolonged standing in the workplace can cause spinal stress and contribute to back pain. To prevent this from happening, wear comfortable shoes with flat soles. Stand with your back straight, shoulders back, and your head centered above your shoulders. Bend the knees slightly and position your feet a little less than shoulder-width apart. Shift your weight periodically to prevent standing in one position for too long.

    Lifestyle

    • Being out of shape can make you more vulnerable to occupational injuries that cause back pain. Lifestyle changes such as exercising regularly and eating a diet rich in calcium and vitamin D will strengthen muscles, help maintain pliability in the spine, and keep the bones in the spine strong.

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