Top Tips for Relieving Back Pain after a Busy Day at a Desk
When working in any type of medical or care-based position it is important that you remember at all times to look after your back. Moving and lifting anything from a box to helping a patient out of a chair could very well cause damage which could prove to be long term or permanent.
Every workplace should have a policy in place relating to the health and safety aspect of moving and handling and employees should take any additional steps necessary to safeguard themselves.
If you do have any concerns about how your work could potentially pose a risk to your health speak to your line manager.
To keep yourself well and free from back pain in and outside of work consider these top tips.
Maintain a Good Level of Posture
Over time sitting in a crouched or hunched over position, walking with your shoulders down or being hunched and slumping down into your chair will all cause poor posture which is difficult to correct and may cause ongoing muscle-related issues.
Always bend your knees and your hips when doing down to lift something, don’t bend your back. Additionally it is important to avoid lifting and twisting, or bending and twisting at the same time. When lifting assess the weight of the item first and then carry it close to your body rather than with outstretched arms or with the weight dragging your arms and shoulders down.
Consider Using Equipment to Move and Handle Items
In many healthcare situations moving and handling is something that comes with the role. It is not however acceptable to be asked to move something which is too heavy, large or unpredictable. Straps, hoists and similar pieces of equipment should be provided, you should be instructed on their proper use and they should be used, even if it may seem quicker to manually move someone or something yourself.
Consider a Healthier Lifestyle
There are many good reasons to lose weight and generally take better care of your body; one being that carrying excess weight may contribute to back discomfort and damage.
Use an Appropriate Bag
If carrying items in a bag, such as files, uniforms (etc) choose a rucksack type of back and utilise both straps, properly adjusted to evenly distribute the weight of your load properly. Sling type bags and similar may contribute to damage if you are carrying heavier loads.
Enjoy a Properly Arranged Desk
If your role requires you to spend time at a desk and / or computer ensure that your working area is ergonomically designed so as to support your back, encourage good posture and do remember to take regular breaks to alter your position.
Adopting a proactive attitude to protecting your back so that you may avoid ongoing and painful problems is the best way forward. Whether at work or at home ensure that you take all precautions to avoid injury and generally work towards maintaining good posture and habits.