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continued:

Back pain at work: Preventing pain and injury

What can I do to avoid back pain at work?

You can take steps to prevent back pain and injuries at work. For example:

  • Include physical activity in your daily routine. Maintaining a healthy weight minimizes stress on your back. For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week. Combine aerobic exercise, such as swimming or walking, with exercises that strengthen and stretch your back muscles and abdomen.
  • Pay attention to posture. When standing, keep your weight balanced on your feet. Don't slouch. To promote good posture when sitting, choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop your feet with a footstool or other support. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back. Remove your wallet or cellphone from your back pocket when sitting, to prevent putting extra pressure on your buttocks or lower back.
  • Lift properly. When lifting and carrying a heavy object, lift with your knees and tighten your core muscles. Hold the object close to your body. Maintain the natural curve of your back. If an object is too heavy to lift safely, find someone to help you.
  • Modify repetitive tasks. Use lifting devices, when available, to help you lift loads. Try to alternate physically demanding tasks with less demanding ones. If you work at a computer, make sure that your monitor, keyboard, mouse and chair are positioned properly. If you're on the phone most of the day, use a headset. Avoid unnecessary bending, twisting and reaching. Limit the time you spend carrying heavy briefcases, purses and bags. Consider using a rolling suitcase.
  • Listen to your body. If you must sit for a prolonged period, change your position occasionally, stand up or stretch whenever you feel tired.

Back pain can plague your workdays and free time. You're not stuck with it, though. Take time to examine your work environment and address situations that might aggravate your back. Even simple steps to ease back pain are steps in the right direction.

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References
  1. Low back pain fact sheet. National Institute of Neurological Disorders and Stroke. http://www.ninds.nih.gov/health_and_medical/pubs/back_pain.htm. Accessed March 6, 2013.
  2. Low back pain. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00311. Accessed March 6, 2013.
  3. Industrial and shops. Division of Occupational Health and Safety. http://www.ors.od.nih.gov/sr/dohs/HealthAndSafety/Ergonomics/atwork/Pages/industrial.aspx#lifting. Accessed March 7, 2013.
  4. Everett T, et al. Human Movement: An Introductory Text. 6th ed. Philadelphia, Pa.: Churchill Livingstone Elsevier; 2010:61.
  5. Evaluation of neck and back pain. The Merck Manuals: The Merck Manual for Healthcare Professionals. http://www.merckmanuals.com/professional/sec04/ch041/ch041a.html. Accessed March 6, 2013.
  6. How to sit at a computer. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00261. Accessed March 6, 2013.
  7. Miranda H, et al. Occupational loading, health behavior and sleep disturbance as predictors of low-back pain. Scandinavian Journal of Work, Environment and Health. 2008;34:411.
  8. 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx. Accessed March 6, 2013.
  9. Zhao I, et al. The effects of shift work and interaction between shift work and overweight/obesity on low back pain in nurses: Results from a longitudinal study. Journal of Occupational and Environmental Medicine. 2012;54:820.
  10. Lifting and back safety. National Safety Council. http://www.nsc.org/members_get_more/Documents/Lifting%20and%20Back%20Safety.pdf. Accessed March 7, 2013.
  11. Lifting without overexertion. National Safety Council. http://www.nsc.org/safetyhealth/Pages/3.11SafetyTipsLiftingwithoutoverexertion.aspx#.UTjLBVfBlrM. Accessed March 7, 2013.
  12. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. March 7, 2013.
  13. Muscolino JE. Kinesiology: The Skeletal System and Muscle Function. 2nd ed. Philadelphia, Pa.: Mosby Elsevier; 2011:601.
HQ00955 May 16, 2013

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