Posted by: ugleepen | April 15, 2010

Ergonomic Tips to Protect Your Back

It’s very important to protect your back. Just following some simple ergonomic tips can help avoid injury to that area. Back injuries can result from a number of things like bad posture and moving things inappropriately. Even being out of shape can affect your posture and result in back pain. Exercise regularly, watch your weight and stay fit to ensure strong muscles to improve your posture. Always try to maintain the natural curves in your back no matter what the activity and follow these other tips:

  • Change Positions
    I’ve mentioned before that the body was not meant to be static. Whether standing or sitting, change positions frequently to keep the blood flowing.
  • Lift with Your Legs
    You’ve heard this before, lift with your legs and not your back. Place your feet shoulder-width apart, hinge at your hips and bend your knees when lifting.
  • Keep Your Stomach Tight
    Just tightening stomach muscles before you lift something will help support and stabilize your back.
  • Test the Weight
    Before putting all efforts into lifting something you know will be heavy, test the weight first to see if you can comfortably manage it. It’s easy to sustain a back injury from poor planning and overexertion.
  • Turn Your Whole Body
    Keep your nose in-line with your toes and always pivot with your feet when lifting and moving objects to use your whole body for turning instead of twisting your spine.
  • Keep Objects Close
    Seems like an easy one, but, always keep heavy objects close to your body when lifting and carrying. It exerts more effort and you increase pressure to your back when you hold objects away from yourself.
  • Sit Properly in Chairs
    Choose a chair that provides maximum comfort when sitting all the way back against the backrest. This will keep you from slumping and assist with good posture.
  • Avoid Looking Down to Read
    Keep reading material elevated. Looking down puts strain on the neck and upper back. Try a bookstand.

Ergonomics are important and can save you from back and body pain in the long run.


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