How to Look After Your Back at Work
Sadly, poor posture and unhealthy habits can lead to back pain at work. To keep your back healthy, it is important to practice good posture, use ergonomic equipment, and take frequent breaks from sitting or standing. Otherwise, you might just find yourself struggling on the sofa while unable to work – since we rely on our backs and necks, any pain can be a real nuisance. Don’t forget to look after your back with these tips!
- Good Posture: Make sure that you maintain a neutral position while performing activities at work. Keep your head level with your shoulders, and try to maintain a straight line when sitting or standing. Use chairs that support your back, and if necessary, use a lumbar support cushion. Stand with your feet slightly apart, and keep your knees bent or lower than your hips.
- Ergonomic Equipment: Invest in ergonomic equipment that is designed to reduce the pressure on your back. Consider investing in a chair with adjustable height and arm rests, as well as a desk that is the right height for your body. This will help keep your back in a good position and minimize the strain on it.
- Stay Active: Regular exercise is essential for keeping your back strong and healthy. It also helps to reduce stress levels, which can contribute to back pain. Try to get at least 30 minutes of physical activity every day, such as walking, cycling, or swimming.
- Stretch: Regular stretching helps to keep your muscles and joints flexible, which can reduce the risk of injuries. Take regular breaks throughout the day to stretch your back, legs, arms, and shoulders.
- Eat Well: It might seem like a small change, but eating a healthy, balanced diet can make a big difference. Eating plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats can help keep your back healthy and strong.
Lift With Your Knees
If you have a manual job that involves lifting, it’s important to take care of your back. Always lift with your knees and not your back by bending at the knees and hips. Keep the load close to your body and take precautions such as using a back brace or other support while lifting. Often, this is where people make mistakes, so it’s important to use proper lifting techniques, especially when you lift heavy items every day.
If you’re worried about your technique or want to protect staff members, consider a manual handling course training. This often includes advice on how to lift safely, ergonomics, and other workplace safety tips.
What does manual handling training entail? Manual handling training typically covers safe handling techniques, how to use work equipment correctly and safely, ergonomic assessment of the workplace, understanding risk management and control measures, and other related topics. It is important to take all necessary precautions when lifting objects and ensuring that the environment is safe for employees.
Thankfully, you’ll find online training courses for manual handling and other related workplace safety topics. These courses can help you learn more about how to keep your back safe at work. Online training is often very convenient and cost-effective for businesses. The courses are designed to give workers a better understanding of the correct techniques and good practices for lifting objects, moving heavy items safely, and preventing back injuries.
By taking the time to understand manual handling and other related workplace safety topics, you can help protect yourself from potential injury or harm and live a happier life!