Work Smart. Work Safe.
Keep your "Heads Up" and work safe!

Who’s got your back?

By Theresa Trant

I remember when I was about 12 years old my dad strained his back. On the advice of his doctor he spent a week in bed resting. Fast forward to three years ago when I was experiencing significant back pain. I went to a physiotherapist, was given several home exercises and told to stay active.

While treatment for back injuries has changed a lot over the years I’m guessing the frequency of adults experiencing back pain has not. I’ve heard that approximately 80 per cent of adults experience some form of back pain in their lives. For some it is simply an annoyance, yet for others it can be a life-changing experience.

The best way to prevent back pain is to protect your back. Protecting your back means knowing how to lift, sit and stand safely. It also means keeping your back strong. Here are some tips from that you can incorporate into both your personal and work life:

  • Stay active – This is the best way to strengthen your back and maintain its health.
  • When lifting, get close to the object you are lifting. Lifting it close to your body puts less force on your back. Bend at your knees rather than your waist. Tighten your stomach muscles, as this helps support your spine. Don’t hold your breath while tightening your muscles.
  • Stretch your back – Taking a few moments throughout the day to stretch your back can energize you.

These sound simple yet are easy to forget when we get busy. When we neglect to protect our back we open ourselves up to back pain and worse yet, back injuries.


How do you stay safe while at work? Tell us your stories @HeadsUpAB on Twitter or Heads Up – Young Worker Safety on Facebook. Heads up. Work smart, work safe.



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