If your job requires you to sit or stand for long periods of time, then you’re susceptible to lower back injuries; especially if you occasionally have to make sudden moves or if you have to move or lift heavy objects. Reduce the possibility of suffering lower back pain or injury by following these suggestions.

Good Posture

Try to always stand straight, preferably on a firm, even surface, with your chest out and your shoulders back. Slouching, twisting, over-reaching, all put too much pressure on your vertebrae and your back muscles.

Good Support

If you’re going to stand for a long while, try leaning on something solid and able to easily support your weight. You can even rest your feet and legs by putting one of your feet up on a footstool or similar item. Both of these measures, though not extreme, help to reduce fatigue when standing for a long time.

Proper Lifting

Make sure to bend at the knees, not at the waist when lifting a heavy object. Your leg muscles are the largest of your body, put them to work and lift using your legs. Get as close as you can to the object you’re trying to lift so you can avoid over-reaching or twisting.

Exercise

Increasing your flexibility is a great way to avoid lower back pain and injury. Try stretching those muscles with simple exercises like touching your toes. Maybe now’s a good time to take up yoga or Pilates. Keeping those muscles limber will work wonders!

Move Around

Moving around, even while you’re sitting, will help keep your back muscles in shape and improves your overall circulation.

Just following these simple tips will help you avoid lower back pain and even improve your overall health.