According to the Bureau of Labor Statistics, more than one million workers suffer back injuries each year, and back injuries account for one of every five workplace injuries or illnesses. Further, one-fourth of all compensation indemnity claims involve back injuries, costing employers billions of dollars. These figures do not begin to reflect the pain and suffering employees experience as a result of their injuries.
Back injuries are exceedingly painful. They are difficult to heal, and they have an effect upon everything a person does. If you have ever experienced a back injury, you already know this. What you may not know is that after you have experienced one back injury, you are much more likely to experience another one sometime during your lifetime. It is important to learn techniques and procedures that may help you prevent a reoccurrence.
If, on the other hand, you are lucky enough to have never injured your back, you can do yourself a big favor by learning how to prevent one in the future. By learning proper lifting techniques and the basics of back safety, you may be able to save yourself a lot of pain.... and a lifetime of back problems.
The best way to prevent back injuries is to develop habits that reduce the strain placed on the back. There are some basic things you can do to help.
Stretch first - If you know that you're going to be doing work that might be hard on your back, take the time to stretch your muscles before starting, just like a professional athlete would do before a workout. This will help you avoid painful strains and sprains.
Slow down - If you're doing a lot of heavy, repetitive lifting, take it slowly if you can. Allow yourself more recovery time between lifts, as well. Don't overdo it.
Rest your back - Take frequent, short (micro) breaks. Stretch. If you've ever been working in an awkward position for a long time, then stood up and felt stiff and sore, you know you've been in that position too long, and your body is now protesting. Taking a one minute stretch break every now and then can help you avoid that.
Sleep on a firm mattress. - Also, the best sleeping position for many people is either on the back with the knees slightly elevated (by a pillow), or on the side with knees slightly bent.
Get in shape - Strengthen your stomach muscles, lose a little weight, increase your flexibility.
It's important to know your body's limitations, and it's important to be aware of your body position at all times. Learn to recognize those situations where your back is most at risk: bending, lifting, reaching, twisting, etc. Then take measures to avoid an injury.
