This site will look much better in a browser that supports web standards, but it is accessible to any browser or Internet device.

WorkSafeBC

banner image

Back at Work - Preventing Back Pain

Back Pain Basics | Preventing Back Pain | Recovering from Back Pain | Resources | Multimedia | Software Tools | Related Sites

You can avoid back pain before it starts

Every day we place a great amount of strain on our spines. Examine a typical day and look for ways you can reduce your own back strain. There are many preventative steps you can take to ensure your back stays healthy and strong.

The best advice is to use common sense, watch your posture, take care when lifting, and maintain a healthy fitness level.

Tips for preventing back pain

Lifestyle

  • Exercise regularly.
  • Keep your weight within a healthy range.
  • Reduce your stress levels, since stress can cause muscle tension and spasms.
  • If you smoke, try to stop - smoking increases your risk because your blood has trouble delivering oxygen to working tissues, making your back weaker.
  • Try to maintain the natural curve of your back throughout the day.
  • Wear comfortable and well-supported shoes.
  • Sleep on a comfortable and supportive mattress - if you sleep on your side, place a pillow between your knees.
  • When driving, adjust your seat properly so that arms are relaxed and bent to the steering wheel.

Lifting

  • Keep the object as close to you as possible — balance the load you are carrying between both hands.
  • Minimize the distance you reach when picking up an object.
  • Stretch to keep your lower back and legs flexible.
  • Keep your abdominal muscles strong.

Standing

  • Don't stay in a poor or awkward position for a long time without changing your posture.
  • When you feel fatigued, it indicates you have been in that position for too long.
  • Walk around frequently, raise and rest one foot on a block about six or eight inches high, crouch periodically to relax your back.
  • If you've been bending forward, stretch and bend backwards.

Working safely

No matter where you work, it's important to keep the stress level down. Stress can cause muscle tension, resulting in a loss in flexibility that can lead to back pain and spasms.

There are other ways of reducing your back pain:

If you work at a desk

  • At least every 45 minutes try to take a quick break from your work to do simple stretching exercises or to walk around.
  • Sit up straight in your chair to provide your lower back support. To sit correctly:
    • Your pelvis should be in a neutral position.
    • Your spine should be supported along its natural curve, allowing the muscles to relax.
    • Your feet should be supported.
    • The height of the seat should place the knees level with, or slightly higher than the hips.

  • Adjust your seat height so that your forearms are horizontal and your elbows are at right angles to your keyboard. Raise your screen to eye level and make sure you don't lean forward in your chair.
  • Mix your tasks throughout the day.

If you are lifting

  • Bend your knees.
  • Place feet apart for good balance.
  • Lift slowly and smoothly.
  • Keep the object as close to your body as possible.
  • When you need to do the same task for a long period of time, try to change your posture as often as possible.
  • Get mechanical assistance for heavy loads.
  • Push, rather than pull a load.
  • Share the load with a partner.
When lifting loads use a two-handed grip where practical and maintain a straight back with your head up.
When repetitively handling objects, turn your body by moving your feet and getting into a stable position.

Be aware of these risk factors that increase the likelihood of a musculoskeletal injury:

  • Use of excessive force
  • Highly repetitive movements
  • Awkward and/or static postures
  • Manual handling of heavy loads
  • Poor tool, equipment, or workplace design
  • Poor work organization (lack of task variety, excessive work pace, etc.)
  • Cold temperatures
  • Vibration

Occupational Health and Safety Regulations - Ergonomics

Musculoskeletal injury or MSI - an injury or disorder of the muscles, tendons, ligaments, joints, nerves, blood vessels or related soft tissue including a sprain, strain and inflammation, that may be caused or aggravated by work.

Staying healthy

An important part of back pain prevention is to stay active and keep your abdominal muscles strong. Regular physical activity develops your muscles, keeps you supple, and gives you stronger bones. Remember that your body thrives on exercise and keeping healthy.

Find the activity you like best, and stick with it. Don't worry if exercise makes you sore at first, that's usually a sign your muscles are improving.

Even a little exercise every day helps. Use the stretching exercises below to help keep your back loose.


Knee to chest stretch

Back extension

Side bend


Hamstring stretch

The role of diet

Excess weight places unnecessary strain on your spine. Developing good eating habits and maintaining a healthy diet can prevent weight gain. Talk to your doctor or dietician about a balanced diet that suits your needs.

Employer responsibilities

If you are an employer, you should be aware of the ergonomic Occupational Health and Safety Regulations. These requirements have been developed to keep your workplace healthy and safe.

Creating a return to work program is also important.

Return-to-work programs:

  • Allow you to retain workers and reduce accident and workplace costs.
  • Allow injured workers to maintain employment security, seniority, and benefits while they recover.
  • Help employers save money through "loss prevention". Read Return to work is good business (PDF 267 KB) for more information.



You can return to the Top of this page