How to prevent back injuries

A guide to standing tall and sitting pretty 

Back pain is the silent saboteur of productivity, comfort and your ability to reach the top shelf without wincing. Fear not. With a few simple habits, you can keep your spine in line and your back feeling great. 

1. Lift like a pro 

When lifting, channel your inner weightlifter. According to the National Institutes of Health, you should bend your knees, not your back. Keep the load close to your body and avoid twisting. If it's too heavy, ask for help or use mechanical aids like carts or forklifts. 

2. Stretch and strengthen 

Regular stretching and strengthening exercises, especially for your core, can prevent back pain. Aim for at least two days a week of muscle-strengthening and stretching exercises.  

3. Mind your posture 

Whether sitting or standing, maintain good posture. Sit with your back straight and shoulders back. You should also stand tall with your head up and shoulders back. 

4. Stay active 

Regular physical activity can help keep your back muscles strong. Aim for at least 150 minutes a week of moderate-intensity aerobic activity. 

5. Maintain a healthy weight 

Being overweight can strain your back. Getting regular physical activity and choosing healthy foods can help you get to and stay at a healthy weight. 

6. Take breaks 

If your job requires long periods of sitting or standing, take frequent breaks. Short, frequent breaks about every 20-30 minutes allow muscles to stretch and relieve stress on the back. 

7. Use ergonomic equipment 

Adjust your workspace to fit your body. Use chairs with proper lumbar support. According to the Centers for Disease Control and Prevention (CDC), while sitting, your feet should rest flat on the floor with your hips and knees at or slightly greater than a 90-degree angle. Avoid working on a couch or a soft chair. Varying your posture regularly is also good for you. Position your computer screen at eye level to avoid straining your neck and back. 

By incorporating these habits into your daily routine, you can keep your back healthy and pain-free. Remember, a little prevention goes a long way in avoiding back injuries.