Occupations that involve a lot of lifting
and turning can often cause people to have slipped disk problems
where the disk between the bones bulges and presses on the
nerves. The best position for relief when your back is hurt
is lying down on your back on the floor with pillows under
The following steps can be used to prevent
back strain at work:
• Don't lift by bending over. Lift an object by bending
your hips and knees and then squatting to pick up the object.
Keep your back straight and hold the object close to your
body. Avoid twisting your body while lifting.
• Push rather than pull when you must move heavy objects.
• If you must sit at your desk or at the wheel of a
car or truck for long hours, break up the time with stops
• Wear flat shoes or shoes with low heels (1 inch or
• Exercise regularly. An inactive lifestyle contributes
to lower back pain.
What's the best way to sit?
Many people spend most of their working lives
sitting in a desk or computer chair. When at work however
there are a few methods that can be applied to reduce the
risk of back strains these include:
• Sit in chairs with straight backs
or low-back support. Keep your knees a little higher than
your hips. Adjust the seat or use a low stool to prop your
feet on. Turn by moving your whole body rather than by twisting
at your waist.
• When driving, sit straight and move
the seat forward. This helps you to not lean forward to reach
the controls. You may want to put a small pillow or rolled
towel behind your lower back if you must drive or sit for
a long time.
• If you must stand for long periods,
rest 1 foot on a low stool to relieve pressure on your lower
back. Every 5 to 15 minutes, switch the foot you're resting
on the stool. Maintain good posture: Keep your ears, shoulders
and hips in a straight line, with your head up and your stomach
The best way to sleep is on
your side with your knees bent. You may put a pillow under
your head to support your neck. You may also put a pillow
between your knees.
If you sleep on your back,
put pillows under your knees and a small pillow under your
lower back. Don't sleep on your stomach unless you put a pillow
under your hips.
Use a firm mattress. If your mattress is too soft, use a board
of 1/2-inch plywood under the mattress to add support
Pain Products for Work
products that can be used in the car or in the office to stop