How to minimize back injuries in the workplace

Avoiding a Pain in the Back:

Back injury prevention on-the-job is a very simple task for both employee and employer. For the employer, it’s as simple as supplying the workers with the equipment they need to move around heavy objects without using their backs. For the employees, it’s all about maintaining strong muscles that can endure rigorous or repetitive activities day in and day out.

Back Muscles:

The spine on its own cannot hold itself up. It would simply crumple to the floor. Think of the spine more as a part of the structure. A house wouldn’t have its shape without a frame, after all. To keep it erect, the body developed the erector spinae. This muscle group is specific to the back alone and runs up from the hips to the base of the head along the spine. It’s these muscles that give us the capability to walk upright. However, due to the sedentary lifestyle many have taken on over the past years, these muscles are weakening, resulting in back pain from underdeveloped muscles that can’t do their job. Luckily, building up their strength is relatively easy.

Back Exercises:

The key to back health is exercising it regularly you can search exercise tips at here On three alternating days of the week (example: Monday, Wednesday, Friday), spend 15 to 30 minutes strengthening these muscles with very simple to perform exercises that require no equipment. Perform each one 8 to 10 times three times each. Remember, the motions should always be smooth and controlled, never jerky, otherwise you run the risk of hurting yourself.

Bird Dog:

On a mat or carpeting, kneel on all fours with the hands and legs slightly apart. It should be a wide enough stance to make you feel sturdy enough to balance something on your back. When ready, simultaneously raise and extend your right arm and left leg until both are completely extended. Think of creating a straight line front and a straight line back. Lower to the floor. Repeat this motion on the other side.


On a mat or carpeting, lie face down on the floor with your arms extended parallel to one another and your legs together extended behind you. When ready, use your back muscles and glutes to lift both your arms and legs up off the floor. Lower slowly and repeat.

Rear Decline Bridge:

For this exercise, instead of performing repetitions, you’re going to hold the position for 30 to 60 seconds three separate times. Begin by lying on a mat or carpeting with your back on the floor. Your feet should be flat so that your legs and knees are bent upward. When ready, raise your hips off of the ground until they are straight. Hold this for the allotted time then slowly lower yourself back down. Click at for another tips.

One clap, two clap, three clap, forty?

By clapping more or less, you can signal to us which stories really stand out.