Back injuries are one of the most common workplace health issues, affecting workers across nearly every industry. Whether from heavy lifting, repetitive movements, awkward postures, or long hours of sitting, back injuries can lead to chronic pain, lost workdays, and reduced quality of life. The good news is that most of these injuries are preventable.
Back Disorders
Back disorders result from exceeding the capability of the muscles, tendons, and discs in the human body. Several activities can contribute to injuries, including:
- Poor posture
- Stressful living/working activities
- Bad body mechanics
- Poor physical conditions
- Poor job or workstation design
- Repetitive lifting
- Reaching, twisting, or bending while lifting
- Maintaining bent postures
- And, more!
Ergonomics
Implementing an ergonomic process is effective in reducing the risk of developing back injuries. Elements of an ergonomic process include:
- Providing management support
- Involved workers
- Provide training
- Identify problems
- Encourage early reporting of back injuries
- Implement solutions to control hazards
- And, evaluate progress
Safe Lifting Techniques
Workers must follow safe lifting techniques to reduce the risk of back injuries. A common rule is to bend the knees, not the back, and to avoid twisting while lifting. While this advice is helpful, it can be too simple on its own. To lift safely, workers should get as close to the load as possible and avoid picking up heavy objects from below knee level. Keeping the back straight and engaging core muscles provides additional support during the lift. Maintaining good physical condition, along with warming up and stretching muscles before work, also helps protect the body from strain.
Solutions to Control Hazards
It is important to evaluate the tasks that lead to back injuries and, when possible, adjust them to reduce risk. Tasks should be designed to minimize weight, awkward motions, and frequency of lifting. Using platforms, conveyors, or carts at waist height helps reduce bending and awkward postures, while lift-assist devices, tables, or two-person lifts can make heavy loads safer to handle. Workstations should allow employees to maintain a relaxed upright stance or supported seated posture, and heavy objects should be stored at waist level. Training in ergonomics, safe work practices, and hazard recognition is essential, and rotating employees to tasks that use different muscle groups, or providing short breaks, can further help prevent strain.
Personal Protective Equipment (PPE)
Personal Protective Equipment (PPE) such as back supports, or back belts are not overly effective in preventing back injuries. These devices often create a false sense of security when completing lifts. Individuals should focus on stretching and using proper lifting techniques over using a back-support belt to keep them safe.
Thank About Your Back!
Workers must use proper lifting techniques and be mindful of their backs while lifting. Workers should consider the following:
- Be consistent! Sometimes it seems easier to simply bend over to pick something up rather than squatting and lifting it properly. Be sure to use the proper techniques
- Think long-term about your back. Lifting something improperly may not hurt at the time, but long periods of improper lifting can accumulate, increasing the chances of a back injury
- Do not try to lift too much. Get help if the load is too heavy
- And, always consider your back in all your daily activities
Conclusion
Back injuries are a serious but preventable issue in the workplace. By recognizing common risks, practicing safe lifting techniques, and designing tasks with ergonomics in mind, both workers and employers can greatly reduce the chances of injury.