Five simple tips for better back health in the workplace
1. Straighten up and move
Take time each day to stand up and move to help relieve fatigue, increase blood flow and decrease tension. As simple as it seems, the benefits of walking to a co-worker’s desk, instead of calling or emailing, can add up over time.
2. Choose a good office chair
If possible, investing in a good o ce chair can help to keep you pain-free. The right chair for you should be easily adjustable to suit your height, adapt to support your spine, provide support from armrests and a have a front edge that curves downward for comfort.
3. Take a posture break
It’s easy to forget about your health when you are inundated with work or looming deadlines. Consider scheduling a few short breaks into your day. Sitting for long periods can strain your back and neck and cause fatigue and pain. Also, practise “active sitting” with your feet flat on the ground in front of you, your back straight, your shoulders squared and your chin parallel with the floor.
4. Lift mindfully
Workplace injuries can occur when lifting or moving objects either quickly or while distracted. When lifting heavy or awkward objects, ask a friend or co-worker to help. Teamwork is great for morale and can help prevent injuries. Remember, when lifting, bend your knees and use your arm and leg muscles, not your back, to smoothly and slowly lift the object. Hold the object close to your body, and pivot — don’t twist! — to turn in the direction you want to move.
5. Consult with a healthcare professional
If you are experiencing pain, a chiropractor or other regulated healthcare professional can be very helpful assessing and providing treatment and a plan for ongoing management.