Watch Your Back: Injury Cases Decreased in the Workplace, Back Problems Still Relevant

The U.S. Bureau of Labor Statistics reported 3.7 million work-related injuries and illness in 2008.

While this number is alarming and represents substantial loss of workforce productivity, it’s the lowest number reported in five years.

Here’s the skinny: 1.1 million workers were hurt severely enough to require time off, which was down 7% from 2007. Ergonomic problem cases also dropped, but the most common injuries were strains and sprains (39%) and two out of five of these cases were back injuries.

Depending on the severity of the problem, back pain can seriously hinder performance, causing a decrease in productivity and increased absenteeism.

Employees can start protecting their back today by increasing physical activity. Specific core exercises, or movements that challenge and strengthen the abdomen and back muscles, can help keep everything in check. Also, keeping a healthy weight minimizes stress on the back.

Here are a few more tips to give employees from the Mayo Clinic on avoiding back injuries:

Check your posture. Slouching over the keyboard, talking on the telephone, and typing can put stress on your back. While sitting, choose a chair that allows your feet to stay flat on the floor. If the chair does not support your lower back curve, place a rolled towel or small pillow behind your lower back. Remove bulky objects, such as keys or a wallet, from your back pockets when sitting because they can disrupt balance in your lower back. When standing, hold reading material at eye level, and do not bend forward to do deskwork.

Reduce risk. Ladies, think twice before wearing high heels (especially in the winter!). Shoes or boots with nonslip soles are more stable in winter environments. Also, watch for wet floors that do not have caution signs.

Be mindful of movements. Avoid unnecessary bending, twisting, and reaching, and limit the time you spend carrying heavy briefcases, purses, and bags. If you must carry heavy items over a shoulder, switch them from left to right frequently.

Listen to your back. If you must sit or stand for a prolonged period, change your position often. Take a 30-second timeout every 15 minutes or so to stretch, move, or relax. For example, try standing up when you answer the phone, and also stretch your arms and legs. However, if you feel back pain flaring up, stop immediately.

Relax the right way. According to a survey by La-Z-Boy, 68% of doctors agree that reclining in a chair at home can decrease back pain. Why? The reclined position with legs elevated up high and the back partially or fully reclined eases pain.