Talk to your boss to see if there are other ways you can do your work.
Don't depend on a "back belt" or corset to protect your back. Studies have not
shown these belts to be effective in reducing back injuries. The most they can
do is to help remind you to use good techniques for lifting.Correct your posture
Good posture allows for muscular and skeletal balance, which protects the body
structures against injury while exercising. Make sure you do the following every waking
moment of the day or night:
- Check your posture. Whether sitting at your desk working or using hand
weights at the gym, pull your shoulders back and keep your head erect. Keeping
your shoulders pulled back aligns your head and shoulders so that you're working
the muscles properly, avoiding strains and tears. - Stop slouching. Sit with your pelvis lined up below your shoulders. Look for
chairs that feature lumbar support and a counter seat pan. Long-term slouching
takes its toll on your spine, allowing important supportive muscles to weaken,
leaving you more vulnerable to injury during exercise. - Stand tall. The taller you stand, the straighter your spine. Your ears,
shoulders, hips, knees and ankles should form a straight vertical line. For those of
you who have been exposed to yoga – think of the Mountain Pose.
Exercises
The best way to prevent low back problems is to stay fit. Continue to exercise even after
your back symptoms have gone away. Injuries are less likely if you are fit and have
strong back, stomach and leg muscles. Remember that more than half of the people who
recover from a first episode of acute low back pain will have another episode within a
few years.