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By Louis Neipris, M.D., HealthAtoZ writer
Back injury in the workplace happens in many ways. An unexpected shift in the weight of a heavy object may suddenly injure your neck or back. Sitting in a chair or standing for too long also can cause back pain. Whether sudden or gradual, back injuries at work can be preventable.
You can make easy changes to prevent back strain and injury by adapting the workplace environment such as your furniture to prevent injury. The key is to use the right equipment to help you function at your best while protecting your back and spine.
Practice good back habits
Even sitting strains your back. But sitting for long periods does not strain your back in the same way as incorrectly lifting a heavy object. Rather, gradual injury occurs due to improper posture because this puts a concentrated force on your lower back.
Maintain good posture
For your back to work most efficiently whether sitting or standing, maintain the natural "S" curve that represents the cervical (neck), thoracic (middle) and lumbar (lower) areas of the spine. Here are tips for keeping your back in shape.
Safe sitting
- Keep your head up and eyes forward. Raise the computer screen to eye level if necessary.
- Don't slump.
- Don't lean back.
- Improve lower back comfort, if necessary. Place a small pillow between the lower back and chair for back support and comfort. The extra cushioning helps match the contours of your lower back.
- Keep feet flat on the floor, and lower the chair if necessary.
- Keep knees lower than the hips.
- Switch positions and stretch.
- Keep frequently used items within reach to avoid twisting and overreaching.
Safe standing
- Maintain neutral neck position by keeping your head forward and eyes ahead. Turn your whole body, not just your head and neck, to chat with a friend behind you waiting in line for lunch.
- Keep feet shoulder width apart, flat on the floor.
- Avoid rounding your shoulders and slouching.
- Do not lock your knees. Keep them slightly bent.
If you have to stand for long periods, try this: Place one foot on a small stool or even a book, just enough to bend your knee, and then switch after about 15 minutes. This maneuver alternates the work of your lower spine from side to side.
Bending and reaching
Bending over to pick up a fallen piece of paper may be the proverbial "straw that broke the camel's back." We are hardly beasts of burden. Humans are limited in the amount of vertical and sheer force the back can tolerate.
- Get help if you think the object is too heavy.
- Never bend at the waist over the object.
- Bend the knees to squat down next to the object.
- Grasp securely with both hands.
- Lift the object while standing up again.
- Always keep the object close to you, waist height.
- Always keep your back straight.
Practice good back care: Remember to breathe and stretch
BREATHE: Deep breaths, full inhalation and exhalations will stretch out the rib cage as well as the vertebrae.
STRETCH: Take a stretch break about once every 20 minutes.
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External Sources
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National Institute of Neurological Disorders and Stroke
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The American Academy of Orthopaedic Surgeons
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This article was reviewed and updated June 2007.
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