Preserving your back: the right postures to adopt at work

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It is now estimated that 85% of occupational illnesses are linked to musculoskeletal problems (TMS). Muscle injuries and pain that could be avoided by adopting a better position in our workplace. They concern both the From than other parts of the body (head, neck, shoulders, wrists, etc.). Signs such as a torticollis, a herniated disc or some neck pain Where lumbar should alert you to the need to improve your posture. But what are the right reflexes to adopt?

As part of physical work

There are many trades involving the heavy load transport or other straining movements for our back, especially in industry,Arts and crafts or construction. Back pain can also be caused by heavy labor. prolonged standing posture or the driving a vehicle or construction machine. Few of the professionals do not suffer, at one point or another in their career, from more or less severe back problems.

In the context of physical work, a good knowledge of the postures to adopt is essential so as not to find yourself a victim of musculoskeletal problems (TMS) quickly disabling. In order to maintain the good integrity of your muscles when lifting a heavy load, you must at all costs avoid twisting movements. Get as close to the object as possible, positioning yourself well in front so that your spine remains fixed. Crouch without leaning too far forward and frame the load with both feet. Without necessarily using your knee, take a breath and lift the object gradually, keeping your arms stretched out between your legs. The load should stay as close to your body as possible.

If your job requires you to prolonged standing posture, which is the case with many trades, particularly in handling, the risks are just as high. It is the tilting of the bust forward or to the sides that is usually the cause of back pain. So you have to try to keep your back as straight as possible, in line with your head. Always keep a stable support on your two legs by spreading them the width of your hips and remember to bend the knees often enough. The objective is to distribute your body weight uniformly across all of your supports. It is advisable to take a few steps and stretch your muscles at regular intervals throughout the day. Also be aware that there are anti-fatigue mat that can reduce the risks of prolonged standing in your workplace.

As part of an office job

Even office jobs can cause pain, especially back pain, which can be avoided by knowing the right actions to adopt. First, make sure you have a ergonomic desk that you can adjust height according to your height. The same goes for your office chair: an armchair or a adjustable chair, equipped with armrests and a wide backrest, the height and depth of which you can adjust as follows. Your monitor should be located an arm’s length in front of you (between 50 and 70 cm) and at your eye level to allow you to keep your focus. fixity of the head in alignment with a perfectly straight back. Your arms and forearms should form a 90 ° angle. You must be well wedged in the back of your seat and avoid crossing your legs, even if it means using a footrest.

Do not hesitate to optimize the external parameters so as not to have to approach your monitor: increase the size of the characters and work in a well-lit room rather than having to turn up the brightness of your screen. At all times, you should be able to take the strain off your wrists by resting your arms on your desk. Your keyboard should not be more than 4 or 6 inches from the edge of your table. It’s also best to use a mouse rather than a touchpad (or trackpad) so you don’t have to bend down. Here again, regular stretching back, shoulders and legs are recommended.

What if the pain is already installed?

If you already suffer from lower back pain or other dorsalgies, start by avoiding reproducing the actions that are the cause. Consult a specialist if necessary for pain relief usinganalgesics oranti-inflammatory and make an appointment with an osteopath or physiotherapist to strengthen your back. Remember to equip yourself with a lumbar belt before an effort. Remember that the prevention of these pains via adequate postures can save you a lot of suffering which is often difficult to make disappear in the long term. Regularly practice sports activity such as swimming, cycling or walking, can help you face the difficulties of your profession more calmly. Also be aware that there are “gestures and postures” training accessible to employees to limit the risk of occupational diseases.