Back injuries are a painful, sometimes debilitating, problem in many industries. Back strains can often be avoided by reducing the size or weight of materials handled by employees, by using mechanical aids such as hoists, conveyers or hydraulic lifts, and by making certain that employees are well trained in lifting techniques. But the key to back care lies with the individual worker. There are many other lifting rules, like “bend your knees and lift with your legs,” but you can’t do this in every situation. Research has also shown that leg muscles become fatigued when frequent lifts are required, so other techniques must be used as well.
Whether you’re aware of it or not, emotional stress can tighten muscles. Often, fatigued back muscles are the most effected and the first to feel it. It’s been said that back ache is just a tension headache that “slipped.”
In the morning, or at the beginning of a work shift, when muscles aren’t “warmed up” is when muscles are more prone to strains. Trends also show an increase following the lunch hour, perhaps because blood circulation is in the stomach, instead of the large muscles, and because people may be sleepy and inattentive then.
The best way to prevent back and muscle strains, is to stretch. Muscles tend to shorten when not used to their full capacity. Flexible muscles are less likely to be strained and injured than “tight” muscles, when sudden or heavy power is required. Prework stretching programs have been very successful in preventing back and muscle strains. Take a tip from professional athletes–they warm up before a game! Even five minutes helps!