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Guide To Prevent Common Workplace Back Injuries

31 December 2015

Joy Johnson

Your workplace should be a safe place for you to earn a living, but the truth is your workplace may be full of risks. The most common type of injury in the workplace is a strain (sprain or tear) in the back. The following guide will help protect your back while you work.

Warm Up Your Back

The best thing you can do is warm up the muscles in your back to ensure flexibility and strength while you work. Consider the following tips to prepare your back for work:

>>Side bends: Just stand straight, and slowly reach down towards your left foot. Return to the straight stance, and do the same for the right side.

>>Trunk swings: Stand upright, feet aligned with your shoulders. Put your hands on your waist, and swing your midsection. Be sure to tighten your abdominal muscles, and slightly bend your knees when swinging.

>>Prone trunk warm-up: Lie on your stomach, and place your hands next to your hips. Put your feet together, and tighten your buttocks. Use your midsection to lift your torso upward until your lower back is slightly under strain, and hold for five minutes.

These exercises should take a few minutes, but they should help prevent injuries to your back. Make sure your supervisor gives you time to do this right.

Diet Tips

You can ensure that your diet contains nutrients that nourishes your back muscles, nerves, and bones. This means foods rich in nutrients like vitamin B12, D, and C, which should help prevent work-related injuries.

Vitamin B12, for example, helps grow bone marrow. Bone marrow is like the blood of bones and helps heal and strengthen them. Vitamin C helps your body produce collagen, which helps create healthy ligaments. These are important for your spine, as they provide strong and flexible vertebral disks. Vitamin D is needed to help your body adequately absorb vitamin C.

You can find these nutrients in the following:

• Dairy
• Seafood
• Citrus fruits
• Dark greens
• Organ meats

Tips to Lift Safety

Your employer might have taught you how to lift something correctly. The lessons should have included the following:

• Bend your knees, and keep your back straight when lifting.
• Pick up the item with your palms.

As you can see, there are a few things you can do to keep your back safe in your workplace. This may help prevent you from becoming a common injury statistic who needs the assistance of a workers compensation attorney.

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