Did you know your back in the most injury prone part of your body? Most people suffer from back pain at some time in their lives. Back pain can affect anyone – men, women, desk workers, laborers, young and old. Billions of dollars are spent each year on thousands of occupational back injuries. Your back is a complex support system comprising four main components: the spine, the spinal cord, nerves and more than 400 muscles. Four common problems can affect the back: strain/fatigue, fractured vertebra, herniated disk and disease such as arthritis or infection.
Reasons for these potential problems include
- Poor physical condition. Poor posture (slouching, rounded shoulders, etc.), lack of exercise and excess weight can contribute significantly to swayback (excess forward curving of the back) and weakened muscles.
- Chronic strain. Any job that requires you to sit or stand partially bent over for long periods of time can result in excess muscle stress. Partial forward bending without change of position or reaching directly forward puts strain on both sides of the back. Bending over to one side puts strain on the opposite side.
Over time you may develop less resistance to strain. As chronic strain continues, muscles become less able to withstand strenuous activity and grow more prone to injury. General fatigue, tension and weakness also leave you vulnerable to back injuries. Working too long, too hard or holding the back in a fixed position can cause tension, tired muscles, weakness and less control of movement.
What can you do to prevent or relieve back strain? By following a few simple techniques, you can alleviate a great deal of stress from your back.
- Change positions frequently if possible. Shift weight by altering feet on a footrest during standing jobs or by taking periodic breaks away from your desk or terminal.
- Stretch periodically throughout the day.
- Adjust working heights to prevent slumping or excess reaching.
- Relax! Let your shoulders and neck muscles go limp. Swivel your head gently and let it drop all the way forward.
- When standing, stand tall with head held high, abdomen flat and chest slightly up and forward.
- When sitting, keep knees level with hips and support lower back with a firm cushion.
- Sleep on a firm mattress or use a bed board between the spring and mattress. Avoid sleeping on your stomach.
- When lifting an item, always bend at the knees first and slowly raise up, lifting with your legs.
For more back saving tips or any safety information visit scfaz.com.
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