Avoid Backaches at Work with 5 Tips | HealthDiscovery.org
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Avoid Backaches at Work with 5 Tips

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At least 75% of Americans experience back pain, usually in the lower back and usually will recur within one year. Try these 5 easy techniques to avoid aggravating an angry back at work.

It’s no surprise that physically vigorous workers are at the greatest risk for back pain, including the construction and healthcare fields. But so can more sedentary jobs where employees are sitting at desks; repeating small movements like twisting; or lifting and moving heavy objects. I think of office workers, bus drivers and warehouse help.

Penn Medicine warns that a slight head tilt is needed for progressive lenses, but the tilt may cause a fatigued neck and upper back.

Ergonomics focuses on efficiency and comfort in the working environment. Very simple changes can make for big improvements. Consider these 5 by orthopedics at Franciscan Health, a major health system in Indiana:

  1. Sitting most of your day? Keep your feet flat on the floor or get a footrest to keep under your desk. Your back should be straight yet supported; back supports are very helpful if your chair does not already have lumbar support. Your elbows should lay on your chair’s armrests at a 90-degree angle. Raise your computer monitor to eye level. Reams of paper are great for this!
  2. Lifting? Practice good posture, using your legs and not your back to lift. Avoid twisting while lifting.
  3. Stationary? Change position often, including standing, sitting, stretching, walking. Convertible standing desks could be helpful, as are stress relief mats under your feet.
  4. Healthy? Stay that way or get that way!
  5. Weak? Strengthen your core with exercises that focus on the abdomen.

Being aware of your posture and how you interact with your work equipment can help. 25% of all workplace injuries are back injuries, according to New York Spine Specialists. Can you afford not to go to work while you heal?

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Promoter of all things just. Child advocate. Award winner. Dina co-founded HealthDiscovery.org and has educated audiences for 20+ years through live/online events and print/digital communications. A licensed real estate agent in NJ and retired foster parent, she supports clean, farm-fresh eating and holistic therapies. Dina’s team is responsible for constructive educational events and effective digital & print communications in her role as Director of Marketing at Corporate Synergies, a national employee benefits specialist (and sponsor of this blog). She also leads the company’s CARES Committee of volunteers who support their local communities and fellow co-workers.

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