Back pain is one of the most common work-related injuries. It is often caused by ordinary work activities like sitting at the computer desk or lifting heavy objects.
Here are a few helpful tips to protect your back.
Sitting:
While driving or sitting at your home or office chair, sit in a neutral position (no slouching or sitting with the shoulders rounded and head forward.) Use a lumbar roll or rolled towel by placing it on the small of your back. Here's a head-to-toe check at the computer desk:
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The top of the monitor should line up with the top of your head
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The screen should be positioned at arm's length
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Shoulders should be relaxed
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Wrists should be straight
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Ears, shoulders and hips should line up vertically
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Elbows should be bent at 90 degrees
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Hips should be as far back on the chair as possible and bent at 90 degrees
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Knees should be bent at 90 degrees
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Feet should be supported or flat. (If you are short, you can place them on a low step stool or book)
Sleeping:
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If you are a side sleeper, lie on your side with a pillow between your knees
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If you are a back sleeper, place pillows or a bolster under your legs (thigh to heels)
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If you are a tummy sleeper, place a pillow under your hips. This is the least ideal position for sleeping, especially if you experience back problems
Carrying/picking up objects:
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Keep your abdominals tight before and while lifting any object
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Keep the object as close to your body as possible
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Bend at the knees and hips as if sitting, and use your legs
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Pushing is recommended instead of pulling. Stay close to the object as you push it and use your legs
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The golfer's pick-up or "tripod" is recommended for picking up small, light objects. (Golfer's pick up is standing on one leg while picking up an object, as a golfer would to pick up a golf ball. (Good balance and flexibility or upper body support is ideal with this technique.)