self-care
W
hen you’re hard at
work, make sure you’re
taking care of your back
too. After all, the most common
workplace injuries are back injuries.
Protect your back at work with
these tips:
Lift with care.
Bend your knees
Make a plan to
ease chronic pain
Remember how much a skinned knee
hurt when you were a kid? Doctors
call that acute pain. It hurts a lot but
usually doesn’t last long.
Chronic pain is different. It’s with you
all the time. But even if you can’t forget
about it, you can find ways to cope.
FINDING RELIEF.
You know your
pain better than anyone. So be sure to
tell your provider all about it. Together
you can build a treatment plan that’s
right for you. Steps that can help:
and keep your back straight when
hoisting heavy loads. Tighten your
stomach muscles and use your legs
to lift. If you need to turn, move
your feet—don’t twist your back.
Get a good seat.
Make sure your
chair is the right height. Your feet
should be at on the oor, with
Your back at work:
Keep it healthy
1. Set some goals.
You’ll want to
tell your provider what you’d like to
be able to do. Maybe you want to ride
your bike again. Or play on the floor
with your kids. Work toward the easiest
goals first.
2. Ask about all the ways you
might be able to have less pain.
Your provider may suggest medicine or
light exercise like walking or swimming.
Sometimes lifestyle changes help.
For example, smoking keeps some
pain medicine from working, so your
provider might suggest quitting. Getting
more sleep and finding more ways to
relax may also help.
3. Enjoy the good days, and
plan for the hard ones.
If you have
days when your pain is severe, ask
your provider what you should do.
4. Relax when you can.
Take a
warm bath or a slow walk. When you
feel less stressed, you might feel less
pain.
Your chronic pain may never go
away completely. But you can still
enjoy life. Just taking charge and
having a plan to manage it might
help you feel a lot better.
Sources: American Academy of Family Physicians; National Institutes of Health
your knees sitting a bit higher than
your hips. Use a footstool if needed.
Check that the backrest supports
your lower back.
Check your posture.
Be sure
to sit up straight with your back
against the back of your chair.
When you stand, hold your head
up and your shoulders back.
Organize your space.
Arrange
your work area so you don’t have to
reach or twist to get the items you
need every day.
Give it a rest.
If you sit at a desk
all day, take short breaks to get up,
stretch and move.
Stay exible and t.
If you
move all day, try a few simple back
stretches each morning before
work.
To help
keep your
back in good
shape, make
it a goal to do
crunches (partial sit-ups) or other
back-strengthening exercises at
least two or three times a week.
Sources: National Institutes of Health; North American Spine Society
4
family
health
Have bene ts questions?
Call Member Services at
800-391-2000.
