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5 Ways to Avoid Back Injuries While Working in an Office

While office work is generally less physical than most blue collar jobs, office work can still still lead to injuries.

The truth is that every workplace has its hazards and no employee is entirely safe. One area where these types of workers frequently suffer damage is the back. We explain five excellent ways to avoid back injuries in the sections below.

office worker with back injury

Lift Properly

Though you do most of your work at a desk, there are still times when you must use your physicality. One of them is lifting heavy objects, which is often necessary to keep the office running smoothly. This task is one that frequently gives workers trouble, as they don’t use proper form and end up with a back injury as a result. The most important guidelines to remember for lifting are using your legs over your back, getting help from coworkers when needed, and using assistive equipment if available.

Pay Attention to Your Posture

Another area office workers have issues with is maintaining posture. What happens is that they sit at a desk all day looking at a computer. The first result of doing so is merely being sedentary, which makes muscles tight and prone to strains. The second is them hunching over their keyboard and screen, which is bad for the neck and back. Paying attention to posture can help you avoid these issues.

Consider Ergonomic Equipment

Pain and injuries from work are so widespread that they gave life to an entire industry. It is called ergonomics, and it focuses on optimizing people’s movements patterns to avoid adverse health outcomes. One specific aspect to focus on is ergonomic equipment, which can help you prevent back injuries. The most common of them include office chairs, desks, keyboards, and mousepads.

Watch Out For Repetitive Tasks

One of the most common causes of injuries in office settings is repetitive motions. Whether that is typing out spreadsheets, lifting boxes, or any other physical task, you are at risk of damages. What you can do to mitigate this effect is take extra care when carrying out these tasks.

Listen to Your Body

Lastly, you should listen to your body. What many people don’t realize is that the body is incredibly good at protecting itself. When it is in danger, it will send you a signal to change something. So, if you’ve been sitting too long, lifting too much, or putting any other undue strain on yourself, you should get the message to take a break or make a change. When you do, it is in your best interest to listen.

If you suffer a  back injury at work, you’ll likely be able to obtain workers compensation benefits. Still, it is much better to never suffer damages in the first place. Lifting properly, maintaining a healthy posture, using ergonomic equipment, being careful during repetitive tasks, and listening to your body are five of the most effective ways to achieve that favorable result.

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Updated: December 12, 2018

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