Avoiding Back Injuries at Work

Backaches represent the single most common and expensive industrial occupational health problem, and the Bureau of Labor and Statistics reports that back injuries account for 1 out of every 5 injuries in the workplace, with an estimated $30 million being spent on physician visits.

There are many back injury risk factors of which you should be aware. These include:
- Poor posture
- Poor physical condition
- Improper body mechanics
- Incorrect lifting
- Repetitive tasks (bending, twisting, pushing, pulling, and lifting)
- Jobs that require high energy

About 80% of work related back injuries are associated with manual lifting tasks. Professions such as postal workers, construction workers and home health care workers, to name a few, are at a higher risk for lifting related back injuries due to the repetitive nature of their daily work related tasks.

The daily repetitive task of lifting heavy items causes: 1) strain on spinal ligaments decreasing stability of the back, 2) backaches because of the increased muscle activity needed to work against the carried or lifted load, and 3) increased forces on the lower spinal vertebrae, leading to risk of slipped or herniated discs

So, what can you do at work to help protect your back from injury while lifting? For proper lifting technique, it is easiest to just remember the word "BACK".
Bend at your knees
Avoid twisting
Carry the load close
Keeps the abs tight.

When you do lift, remember NOT to:
- Twist while lifting
- Lift with one hand
- Lift while reaching or stretching
- Lift from an uncomfortable posture
- Fight to recover a dropped object
- Hold your breath while lifting

Additionally, you should consult your health professional for an individualized strengthening and stretching exercise program, to further protect your back from injury. Stay physically fit, follow proper lifting techniques and make injury prevention a priority in the workplace!