Reducing Back Injuries

August 17, 2011

While it's easy to take precautionary measures to prevent back injuries, it's much harder to treat and resolve back problems. Concentra, a health and wellness company with more than 300 urgent care and occupational medicine centers, identifies the following causes and safety tips:

Six leading causes of back injury are:

1. Traumatic events
2. Poor posture
3. Poor physical condition
4. Improper body mechanics
5. Lifting awkward objects
6. Assuming awkward positions

Following are some safe lifting techniques and body mechanics:

• Plan your lift mentally before you do it physically.
• Test the object's weight before lifting it. If you will need to carry the object any distance, check that you have a clear walking path.
• Ask for assistance from a co-worker when appropriate.
• Use the stronger leg muscles by bending the knees, not the back.
• Support the back by maintaining core strength with the abdominal muscles.
• Maintain a neutral lumbar spinal curve.
• Keep the object close to the body.
• Avoid twisting and bending.
• Avoid rapid, jerky movements.
• Maintain good balance by keeping the feet apart at approximately shoulder width.
• Remember to breathe.

Other keys to a healthy back are:

• Remember that exercise is the best way to prevent back pain and back injury.
• Change positions frequently to avoid prolonged and awkward postures.
• Take time to think about your work tasks and determine if there is a better, safer way of doing them with less risk.
• Warm up and stretch prior to heavy physical exertion.
• Regular exercise is the best way to avoid problems with your back, and is the key to recovery from simple strains, aches, and pains you might experience.
• If you do encounter back pain, maintain normal activity as much as possible, even when in pain, and avoid bed rest.

www.concentra.com