Avoiding Back Injuries
Wednesday, April 16, 2008
Part of an ongoing series dedicated to raising health and safety awareness across the Temple community.
Back injuries are one of the most common afflictions in our society. In fact, four out of five people will experience an episode of back pain during their lifetimes. So the question is how to avoid becoming one of these statistics. Following are some steps to take to reduce the risk of a back injury:
- Exercise regularly. Even if your job requires moderate physical activity, you need to make exercise, both aerobic and resistance-type activities, a regular part of your schedule. Exercise will strengthen muscles that will protect you from injury. Individuals who are most fit are significantly less likely to be injured. Exercise will also help in maintaining normal body weight, which also will help prevent back injuries.
- Be mindful of your posture, both sitting and standing. Poor posture can lead to muscle fatigue and weakness that can predispose you to injury. Stand up straight with ears, shoulders and hips in a straight line and pull your stomach in. When standing for prolonged periods, rest one of your feet on a low stool or box, alternating from right to left periodically.
- When sitting, make sure your chair is at a height that allows you to put both feet flat on the floor and that the back of the chair supports your lower back. Make sure the table height is adjusted so you can sit up straight while you work, and have your computer and mouse positioned properly. Try to place reading materials nearer to eye level to avoid having to bend forward.
- Get up and walk around when sitting for prolonged periods of time and stretch your arms, back and shoulders.
- Learn to lift properly so you reduce the amount of pressure placed on your back. Whenever possible, take your time and plan ahead how you will lift the object. Do not bend forward at the waist; instead squat down, bending your knees, and keep your spine straight and your feet flat on the floor. Get a firm grip on the object with your hands and bring it in close to your body. Lift slowly by straightening your knees, using your leg, buttock and abdominal muscles, and keep your chin tucked in to keep your neck and back straight. Once standing avoid twisting your trunk to change direction. Instead turn your whole body in the direction you want to go. When you put the object down do the same maneuvers in reverse. You are also less likely to injure yourself if you push rather than pull a heavy object.
- Take a good look at your workspace to see if there are changes you can make to avoid injuries. Place objects up off the floor so they are easier to pick up.
- Use carts or dollies to move heavy objects instead of carrying them yourself. If something is particularly heavy, get someone else to help you move it. Break things down into smaller, more manageable sizes to make them easier to carry.
- Avoid frequent repetitive movements and take rest periods before you get too fatigued.
- If you must use the telephone frequently consider getting a headset and avoid cradling the phone between your shoulder and ear. Try to get up and walk around while on the phone if possible.
- Remove obstructions and clutter in hallways and workspaces.
- Wear comfortable, supportive shoes with low heels to avoid falls.
While these measures are not a guarantee that you will never suffer a back injury they will go a long way towards prevention.
For further information on back injuries, please contact Student and Employee Health Services at 215-204-7500. If you have other health and safety questions, concerns and/or suggestions, contact the Health and Safety Committee at healthandsafety@temple.edu.