Danger! Men and Women at Work.

How to avoid back pain on the job.

Lifting heavy objects on the job can make you more prone to back injury. But sitting for long hours at a desk or in a car can be risky too. Meredith Adams, D.O., medical director of the Baylor Spine Center and a physician on the medical staff at Baylor Regional Medical Center at Grapevine, offers this advice to keep your back strong and healthy on the job and off.

1. Keep your abs strong. Cardiovascular fitness and weight lifting are good, but core strengthening is essential. That means working the muscles in the torso—the abdomen, back and pelvis—to keep them strong and flexible, which supports the spine and keeps the body in alignment. Pilates and yoga are good for this, but check with your doctor first if you’ve had a previous back injury. Dr. Adams recommends working with a personal trainer who can help you learn to perform the exercises correctly.

2. Your mother was right about your posture. Slouching or sitting hunched over, particularly for prolonged periods, can put extra stress on the lower back. Get up and stretch once in a while. And sit up straight with your shoulders back. Try using a cylindrical roll across the lower back as lumbar support. If you’re in the car, sit at a comfortable distance from the steering wheel, so there is not too much forward reach, which can exaggerate bad posture.

3. Lift properly. Back braces have not been shown to help prevent injury. But heavy lifting can be safe if done properly. Keep the back straight and the object you’re lifting close to your body. Squat and use your legs, not your back muscles, to power the lift. The same principles apply for pushing or pulling. Get help if the object is too heavy, large or awkward.

4. Ergonomics 101. Make sure your workstation fits your body. Adjust the chair so your feet are flat on the floor; use a footrest if necessary. Keep your arms relaxed with your elbows at your side and avoid raising your shoulders or leaning forward to reach the keyboard. Computer monitors should be at or just below eye level. If you’re on the phone frequently, use a headset.

For more information about preventing back injury or to schedule an appointment at the Baylor Spine Center, call (817) 424-4183.

By Janan Talafer

Source: U.S. Centers for Disease Control