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How to reduce back injury cases at work

Activities such as Heavy lifting, repetitive movements and sitting at a desk for longer periods of time and poor sitting posture are viable causes of pain on your back.
Here you will get some facts about the pain and how to prevent it at work.

However its nature is,(i.e dull and achy or sharp and stabbing). Back pain can make it quite hard and even impossible
for you to focus on your daily tasks. Depending on the type of occupation you have, your chances of suffering from back pain will vary
If for example you are involved in activities involve alot of weight ifting and bending, your chances here are quite high.
You are not excluded either if you are a normal routine office worker. Understand what causes back pain at work and what you can do to prevent it.

Common causes of back pain at work
there are a number of factors can contribute to back pain at work. The following are just but a few:

  1. Excessive Pressure. This is mostly as a result of lifting or moving heavy objects.
  2. Repetition. Repeating certain movements, especially those that involve twisting or rotating your spine, can injure your back.
  3. Inactivity. An inactive job or a desk job can contribute to back pain, especially if you have poor posture or sit all day in a chair
    with inadequate back support.

Back pain and lifestyle factors
Of course, factors such as aging, obesity and poor physical condition also can contribute to back pain. Now, it is just obvious that you have zero control over your age, you can control your weight, which in turn minimizes stress on your back.

Start by eating a healthy diet. Make sure you get enough calcium and vitamin D. The two are responsible for healthy bones preventing your bones from becoming weak and brittle. ‘Overloading’ the skeleton is responsible for many of the bone fractures that lead to back pain and is more severe when the bones are weak.

Combine aerobic exercise, such as swimming or walking, with exercises that strengthen and stretch your back muscles and abdomen. Exercises that increase your balance and strength can also decrease your risk of falling and injuring your back. Consider yoga and weight-bearing exercises that challenge your balancing capabilities.

For most healthy adults, it is recommended at least 150 minutes a week of moderate
aerobic activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week.

To some extent, Smoking reduces blood flow to your lower spine, which can contribute to spinal disc degeneration
and slow healing from back injuries. Coughing associated with smoking can also cause back pain. If you are a smoker you should quit.

Preventing back pain at work
Here are some of the steps you can follow to reduce cases of back pain and injury at your workplace.

Pay attention to posture. When standing, balance your weight evenly on your feet. Don’t slouch.

To promote good posture when
sitting, choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the
floor or on a footrest and your thighs are parallel to the floor. Remove your wallet or cellphone from your back pocket when
sitting to prevent putting extra pressure on your buttocks or lower back.
Lift properly. When lifting and carrying a heavy object, lift with your legs and tighten your core muscles.

Hold the object close to your body. Maintain the natural curve of your back. Don’t twist when lifting. If an object is too heavy to lift safely,
ask someone to help you.
Modify repetitive tasks. Use lifting devices, when available, to help you lift loads. Try to alternate physically demanding
tasks with less demanding ones. If you work at a computer, make sure that your monitor, keyboard, mouse and chair are positioned properly. If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset.
Avoid unnecessary bending, twisting and reaching. Limit the time you spend carrying heavy purses and bags.
Listen to your body. If you must sit for a prolonged period, change your position often. Periodically walk around and
gently stretch your muscles to relieve tension.


Back pain can plague your workdays and free time. You’re not stuck with it, though. Examine your work environment and address situations that might aggravate your back. Even simple steps to ease back pain are steps in the right direction. However i advice you to seek regular chiro-care to make sure you are always in the right wellness path.

To get in touch with chiropractors around Nairobi or learn more about polycare, kindly follow this link or call + 254723345399 

Approved by Dr stower

Credits to shutter stock and other sources.