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1. How to Prevent Back Pain
at Work

2. What is back pain?
Back pain is a debilitating occurrence of pain in the lower or upper
back and can originate from the muscles, nerves or bones of the
back and surrounding regions.
Back pain can take on various forms
including dull and achy or sharp and
shooting but both result in extreme
discomfort and the inability to focus
on the job at hand.
Individuals in certain careers are
especially vulnerable to significant
strain on the back but almost all jobs
can create back pain if you are
inattentive to surroundings and
signals from your body. Certain
actions can generate new back pain
or worsen old pain.

3. Causes of Back Pain at Work
1) Force – lifting and moving heavy objects without using
proper techniques can strain your back.
2) Repetitive work – especially if it is within a limited range
or if in an awkward position may result in muscle
fatigue and injury.

4. Causes of Back Pain at Work
3) Poor posture – at your
computer or desk can lead
to muscle fatigue and
injury.
4) Stress – from work or
other factors may result in
tense and tight back
muscles and subsequently
back pain.

5. Prevention Tips
There are certain preventative measures
you can take to avert back pain at work.
Sitting at your desk or in front of a
computer all day or conducting repetitive
work can take a toll on your physical and
mental health. A possible solution is to
incorporate an exercise regimen in your
daily schedule.
You can do exercise outside of work but
you should also make sure to take breaks
and do some physical activity (ex: take a
walk, stretching) while at work.

6. Prevention Tips
Monitoring your posture is also crucial in taking care of your
back. Most jobs require sitting at a desk for the duration of the
day and it is necessary to make appropriate adjustments to
support your posture.
If you are sitting, choose a chair that supports your back’s
lower curve and allows you to place both feet firmly on the
ground while keeping your knees in line with your hips.
Positioning your computer monitor at eye level will also enforce
proper posture.
Adjustments must also be made if you are standing at your job
all day. Holding reading material at eye level will improve
posture and resting your feet in between will also be beneficial.

7. Prevention Tips
Proper lifting techniques are essential
for minimizing injury and preventing
back pain. When picking up and
carrying a heavy object, ensure to lift
with your knees while tightening your
core. Maintain a straight back and
evenly distribute the weight.
If you feel that the object is too heavy,
find someone to help you or use a
machine to lift and carry the object to
the appropriate location.

8. Prevention Tips
Ensure that you take adequate and appropriate breaks at
work. This will allow you to be a more efficient worker while
maintaining your physical and mental health.
If you are not able to take a break at a certain time, try
shifting your position or altering your repetitive task so that
you minimize the physical strain exerted on your body.

9. Prevention Tips
Various factors can cause stress and
it is important to acknowledge this
stress and the root of it. Once you
recognize the stress, you can take
appropriate action before it builds up
and leads to physical pain or injury.
Doing deep-breathing exercises,
some form of physical activity or
speaking with a friend are some of
the ways that you can relieve stress.

10. Back pain can take away from living your life to the fullest.
You are especially susceptible to back pain at work, where
you spend most of your waking hours. Nevertheless, there
are certain steps you can take to prevent and minimize injury
and back pain. Your chiropractor can also help with finding
the right strategies for you.

11. This presentation was created on the
behalf of http://activaclinics.com/