How to Avoid Back Injuries at Work

Back pain is something that nearly everyone will experience. In fact, statistics show that 31 million Americans suffer from it. While back pain can be caused from a variety of injuries and illnesses, many are attributed to work. Whether you work outdoors in the office, though, there are several things you can do to protect against back pain.

Stand Every 30 Minutes

It's important that you stand at least once every half-hour while working to protect against back pain. Sitting for long periods at a time stresses your spine and its supporting structures, thereby increasing the risk of back pain. To prevent this from happening, set a reminder on your smartphone or computer to stand every 30 minutes. Even if it's just for a minute, standing and stretching gives your back a break so that it's not constantly stressed throughout the entire workday.

Lift With Legs

The golden rule of lifting is to use your legs and not your back. Far too many workers lift boxes and heavy object by bending their back. Even if this feels easier, though, it places significant stress and pressure on your spine. The proper way to lift items at work is to bend your legs at your knees, grab the item, and strengthen your legs. This will lower and then raise your body, allowing you to lift items without stressing your spine.

Get Help for Heavy Object

Even if you lift with your legs, some objects are simply too heavy for any single worker to lift. When you encounter a heavy object such as this, don't be afraid to ask for help. A second set of hands will make the object easier and safer to lift.

Sit Right

It's also important that you sit right to protect your back from pain. If you slouch in your chair all eight hours of the workday, you may experience pain and discomfort in your back the following evening or day. So, how should you sit when working? The right way to sit is to plant both your feet on the floor -- about shoulder-width apart -- and rest your arms on a slide-out keyboard and mouse tray.

Drink Water

Hydration is essential to your body's physical health. If you don't drink enough water, your joints and spine won't have the necessary amount of lubrication to protect against pain-causing friction. Therefore, you should drink at least 64 ounces of water per day to protect against back pain and other physical ailments.