Have you ever suffered a back injury from lifting at work? This common workplace injury not only causes severe pain and a decreased range of motion but could keep you from your job duties for an extended period of time.
How can you protect your back when your job calls for manual lifting? WorkSafe has the answer. Check out proven back injury prevention tips that will keep you safe on the job.
Recognize the Importance of Good Posture
Countless workers experience musculoskeletal injuries due to poor posture. Maintaining proper posture while performing physical labor, as well as sitting at a desk, is an excellent way to reduce the risk of injury.
Instead of slouching your shoulders or tilting your head and neck forward, focus on keeping your back straight. Your head and neck should always be held high, with your shoulders relaxed right below them.
Prioritize Ergonomic Techniques When Lifting Heavy Objects
You’re more likely to sustain a back injury from lifting at work if you don’t use the proper techniques. Keep these tips in mind when your job requires you to lift a heavy object:
- Evaluate the load: Determine if the item is too large for you to lift on your own. You may need to have others help you or rely on mechanical lifting equipment.
- Clear your path: Before lifting your item, make sure there’s a clear pathway for you to transport it safely.
- Plant your feet: Your feet should be shoulder-width apart. Plant them firmly on the ground instead of having most of your weight on your toes or back heels.
- Bend your legs: A musculoskeletal injury is waiting to happen when you bend your back to grab and lift objects. Focus on lifting with your legs to prevent a workplace injury.
- Keep your spine neutral: Once you’re carrying the object, try to maintain a neutral spine instead of straining it backward or forward.
Business leaders should emphasize the importance of proper lifting techniques. If manual lifting is a core job duty for certain employees, their training should extensively cover the steps above. Periodic refresher courses for employees will ensure that everyone understands the proper form, making injuries less likely.
Build Up Core Strength
Did you know that a lack of core strength may make you more susceptible to suffering a back injury from lifting at work? The muscles throughout your core directly support your spine and help keep your body stable during strenuous movement, such as lifting large items.
If you’re worried about hurting your back, it’s time to start building up core strength. Set aside some time each day to do a few abdominal stretches and exercises. Over time, you’ll feel stronger while reducing the strain on your spine during manual labor.
Stretch Throughout the Day
One of the top causes of workplace injuries is repetitive motions. It doesn’t matter if you spend every workday lifting heavy objects or typing at a computer. Consistently doing the same physical motions can put excess strain on your musculoskeletal system.
To reduce the risk of injury, take some time to stretch throughout the day. Stretching helps reduce tension in the muscles, so you don’t feel sore at the end of the day. A few simple movements can alleviate pain in your arms, legs, and spine.
Remain Active
Perhaps you have an office job where you spend the majority of your day sitting at a desk. If you’re asked to move a box or engage in some other activity you’re not used to, you could end up injuring yourself.
Experts encourage sedentary workers to get up and move throughout the day to utilize different muscles. Stretch stiff joints and muscles whenever you feel them tensing up. Get on your feet, even if it’s only for short breaks, so you aren’t sitting for extended periods of time.
Maintain a healthy lifestyle outside of work, too. Eating a balanced diet, exercising regularly, and getting enough sleep will fuel your body and reduce stress.
WorkSafe Makes Injury Prevention Easy
Are certain warehouse injuries a common occurrence in your workplace? Are you hoping to never experience a back injury from lifting at work? Team up with WorkSafe to reduce the risk of injury while on the job.
We assist all types of businesses with injury prevention tactics, including ergonomic assessments and job conditioning. Our occupational health and safety measures can protect your staff long-term. To request a service, contact us today at (316) 262-8800.