Back disorders are the most common form of ill health at work, and are often caused by ordinary activities such as sitting in an office chair or heavy lifting. We all know about 2020 and the changes that have occurred in the workplace.  Both business owners and employees have a role in preventing workplace back injuries.   A lot of people are working remotely and some have even set up permanent home offices.

Applying ergonomic principles can help prevent work-related back pain and back injury and help encourage workers to maintain a healthy back.  Learning the proper way to care for and strengthen your back are helpful to preventing a painful condition.

1.) Purchasing ergonomically-conscious furniture

Make the decision to spend a bit more on furniture that is designed ergonomically correct. There are so many options in the marketplace.  With all the changes going on, you might be able to find a place that will lend the furniture for a trial run.  The return on investment and pain prevention will be worth it.

2.) Get Moving

Stretching has many benefits and relieves tension in muscles.  Make sure to do some of the following:

Taking regular breaks to get up, walk around and stretch.

Stay active and get your blood flowing throughout the day. Be sure to stretch and move around throughout the day, as sitting in a chair for prolonged periods can cause discs to become compressed. Disc compression can cause pain, poor posture and may worsen over time.

Sitting up comfortably in a chair that supports your lower back.

Your chair should swivel, provide lumbar support, have good padding, have an adjustable backrest and allow you to rest your feet comfortably on the floor. If your chair is lacking any of these properties, you may want to ask your employer to replace it or spend the money to replace it yourself.

Be sure that you adjust your chair height so your forearms are comfortably resting on the desk and your elbows are at the right angles. Employ the principles of ergonomics to maintain good posture while you are working. Make sure your computer screen is at eye level and maintain a comfortable viewing distance. Use a document holder to prevent constantly looking down at your desk. Wrist rests for the keyboard and mouse can also be helpful.

3.) Varying your tasks, so that you are trying to avoid the same movements for prolonged periods using the same part(s) of your body

Remember to change your position often. Sustained positioning can result soreness and pain in the back. Frequent short breaks are better for your back than fewer long ones–muscles have a chance to relax while others take the strain. Try to adjust preventively before the pain kicks in and you have to adjust reactively.

4.) Maintaining a healthy diet, exercising, drinking plenty of water and not smoking

Keeping yourself healthy is the answer to preventing many conditions. Take care of your body with healthy food, stay hydrated and avoid smoking. In addition, combine fitness activities, such as walking, biking or swimming, with targeted exercises to strengthen the muscles in your back and abdomen.

5.) Encouraging employees to request assistance if necessary

Encourage employees to be proactive when it comes to their safety and health. Let employees know that you are open to suggestions regarding ergonomics and will efficiently address any concerns. Consider setting up evaluations for each employee every three to six months to tackle any problems that could surface.

Dr. Cash is a fellowship-trained and board-certified orthopedic spine surgeon, and the founder of the Desert Institute of Spine Care in Las Vegas, NV.