Protecting your back at work
Held in October every year, Back Care Awareness Week is an excellent opportunity to focus on practical steps that you as employees can take to protect your spinal health and prevent back pain in the workplace.
Back pain is one of the most common reasons for absenteeism, especially in physically demanding jobs that involve lifting, carrying, or repetitive movements. But even desk-based workers aren’t immune. 95% of back pain cases are not caused by serious damage and can often be managed with the right approach.
Whether you’re involved in manual labour or desk-based work, there are simple adjustments and habits that can go a long way in preventing discomfort and long-term injury. Here are some practical tips to help protect your back and spine:
- Prioritise good posture
Maintaining proper posture throughout the day is crucial for spinal health. Whether you’re lifting heavy objects or working at a desk, pay attention to your body alignment. For seated workers, ensure your chair supports your lower back and that your feet are flat on the floor. When standing, distribute your weight evenly on both feet to avoid straining your lower back. - Take regular breaks
Sitting or standing in one position for too long can cause stiffness and increase back pain. Make it a habit to move around or shift position every 30 minutes. Stand up, stretch, or take a short walk to relieve pressure on your spine and promote better circulation. For manual labourers, try alternating between tasks that use different muscle groups to avoid overuse injuries. - Use ergonomic setups
Having an ergonomic workspace is key to reducing strain on your back, whether you’re at a desk or on the move. For desk-based employees, adjust your chair height so that your computer screen is at eye level, and ensure your keyboard and mouse are positioned to prevent unnecessary reaching. If your job involves lifting, make sure you have the right tools or equipment to assist with heavy loads and reduce the physical strain on your spine. - Safe lifting techniques
For those involved in manual handling, using the proper lifting technique can make all the difference in preventing injury. Always lift with your legs, not your back. Keep the load close to your body, and avoid twisting while carrying heavy items. If an object is too heavy to lift on your own, use lifting equipment or ask for assistance. - Incorporate movement into your day
Staying active is one of the best ways to prevent back pain. Desk-based workers can incorporate movement by stretching regularly or walking during breaks. For those who engage in physical labour, regular exercise can strengthen muscles and improve flexibility, which helps protect the spine during lifting or repetitive movements. - Strengthen your core
Your core muscles play a significant role in supporting your spine. Strengthening these muscles through exercises like planks, bridges, and core rotations can improve posture, balance, and overall back health. Consider incorporating a few minutes of core exercises into your daily routine to build a stronger, more resilient back. - Get MSK support
If you’re experiencing back pain, seeking professional help from a musculoskeletal (MSK) therapist can provide valuable support. MSK therapy, including physiotherapy, massage, and tailored exercise plans, can help you manage pain, strengthen your back, and prevent future injuries. Occupational health services can also help employees with manual roles by offering tailored guidance on proper lifting techniques and regular check-ins to assess risk levels. Employers who offer access to MSK services are giving employees the tools they need to recover faster and stay healthy and at work in the long term.
Protecting your back is an ongoing effort that involves making small but meaningful adjustments to your daily routine. By focusing on posture, taking regular breaks, using ergonomic tools, practicing safe lifting techniques, and staying active, employees can significantly reduce their risk of back pain and injury. This Back Care Awareness Week, take the time to evaluate your habits and work environment, and make changes to support your spinal health for years to come.