For many of us, performing manual labour at work is unavoidable. Heavy physical activities demand physical strength and endurance but often puts you at risk for back pain and injuries. Understanding how to protect your back with proper techniques and exercises can help prevent these issues and promote long-term health.
Possible Causes of Back Pain at Work
Heavy lifting, repetitive motions, and prolonged physical exertion are common causes of back pain in labour-intensive jobs. Poor posture, incorrect lifting techniques, and lack of core strength exacerbate the problem. Over time, these factors can lead to conditions such as muscle strain, disc herniation, or chronic back pain.
Back pain doesn’t have to be an inevitable part of your work. By adopting proper lifting techniques, strengthening your body, and being mindful of ergonomic practices, you can safeguard your back and maintain a healthy, pain-free career.
Prevention is the key to longevity in physically demanding jobs.
Proper Lifting Techniques
Using the right lifting method is crucial to avoid injuries. Apply the following guidelines to avoid any long-term damage to your body.
- Assess the Load: Before lifting, check the weight of the object to ensure it’s manageable. Ask for help if it’s too heavy.
- Use Your Legs: Bend at your knees, not your waist, keeping your back straight. Use the strength of your leg muscles to lift.
- Hold the Load Close: Keep the object close to your body to minimise strain on your spine.
- Avoid Twisting: Turn your entire body instead of twisting your back while holding a load.
- Use Support Tools: When possible, use tools like carts, dollies, or straps to reduce the physical burden.
Strengthening Exercises
Building core strength and flexibility is essential in case you must perform acts of physical labour, may it be regularly or occasionally.
Incorporate these exercises into your routine:
- Planks: To strengthen core muscles, which support your spine
- Deadlifts (with proper form): To build lower back and leg strength
- Cat-Cow Stretch: To ease tension and increase spinal flexibility
- Bridges: To strengthen glutes and lower back muscles
- Side Planks: To target the muscles in the waist and enhance overall core stability
Additional Prevention Tips
There are a few extra steps that you can take to keep your body healthy.
- Ergonomics: Adjust your workspace to promote natural posture and reduce repetitive strain.
- Frequent Breaks: Take short breaks to rest your muscles and avoid overexertion.
- Stay Hydrated: Dehydration can reduce flexibility and increase injury risk.
- Wear Supportive Gear: Use lumbar support belts if needed.
When to Seek Help
Persistent pain or severe discomfort might indicate a serious condition such as a slipped disc or nerve compression. Consult a healthcare professional to evaluate and address the issue promptly.
In case of chronic back pain, make use of proper treatment methods to find relief. For example, massage therapy and medications can provide temporary relief for your back pain, while treatments such as non-surgical spinal decompression aims to treat the root cause of the pain.
About ANSSI:
ANSSI Wellness focuses on improving the quality of life for patients suffering from spinal issues, aiming to provide relief where other conventional treatments have failed. Through advanced non-surgical spinal decompression treatment, ANSSI is committed to helping patients avoid surgery and recover in a safe, effective, and compassionate environment.
