4 Tips to Protect Against Back Strains in the Workplace

Back strains are one of the most common types of work-related injuries. Not to be confused with a sprain, a strain consists of any physical injury to the muscles or tendons in a particular part of the body. There are muscles and tendons in your back. If they become torn or overstretched, it may manifest as a back strain. Fortunately, you can protect against back strains in the workplace by following a few simple safety tips.

#1) Perform Back Exercises Twice a Week

Targeting your back muscles in your workout regimen can lower your risk of work-related back strains. The U.S. Department of Health and Human Services (HHS) recommends twice-weekly back exercises. Performing back exercises at least twice a week will strengthen your back muscles and, therefore, lower your risk of work-related back strains.

#2) Sit With the Right Posture

If your job involves prolonged periods of sitting, you should be conscious of posture. Using the wrong posture while sitting can take a toll on your back. It will stress the muscles and tendons in your lower back. Over time, this increased stress can lead to a back strain. You still sit for prolonged periods, but make sure you use the right posture. You should keep your feet planted on the floor about shoulder-width apart, and you should your head and neck upright without slouching.

#3) Limit Repetitive Motions

Many cases of back strains involve repetitive motions. When you perform the same motion over and over, it can stress certain muscles in your back. As a result, you should try to limit or avoid repetitive motions. Changing the way in which you perform a specific task, for instance, may engage alternative muscles. Rather than your back muscles being engaged, your arm or leg muscles may be engaged. Regardless, you should try to avoid or limit repetitive motions while working.

#4) Lift With Your Legs

Remember to lift with your legs and not your back. Far too many workers lift objects with their back. They'll bend their back to grab, followed by lifting, objects. Although this sounds harmless, lifting with your back will place you at risk for back strains. A better way to lift objects is to use your legs. You can lift objects with your legs by flexing your knees. Flexing your knees will keep your body upright while lowering yourself to the ground where you can pick up and lift a given object.