Back injuries can be extremely painful, and they hurt everyone. High workers’ compensation and medical costs can be a burden on your companies and can reduce their ability to compete. Back injuries make up more than one out of every five work-related injuries. They are the single largest contributor to injury costs and insurance claims. According to the United States Bone and Joint Initiative, back pain accounts for more than 264 million lost workdays annually.

The Root of the Problem

While most workplace injuries relating to back pain are from lifting too heavy a load or lifting or carrying with the wrong technique, some common characteristics can be found in people who suffer from back pain. This, of course, is not always the case, but knowing some of the key indicators is important for prevention.

One precursor is sitting improperly or poor posture. Over time, incorrect posture leads to sudden or recurring back pain. This also compromises the natural balance of your spine, which causes excess stress on your supporting muscles.

Another characteristic common to back pain sufferers is inactivity. Weak muscles cause the body to carry weight it isn’t meant to, which can lead to back pain.

Lastly, people who are under stress are more susceptible to having back pain. Stress causes muscles to contract, resulting in pain.

Lessen the Strain

The following tips can help prevent or lessen back pain. Taking brisk walks when possible and breaks to stretch and relax helps your back muscles to reset.

Warm up the back before using it. Before lifting and carrying that item after a long car ride, stretch first.

When you do have to lift something, good mechanics are critical. Break up heavy loads, and use good lifting techniques. Try to keep your back and neck aligned, and let your leg, abdominal, and core muscles do the work.

Some over-the-counter medicine can relieve back pain and reduce inflammation, but be cautious about using them for an extended time. Instead, see a doctor.

Back injuries cost employers millions of dollars every year. Aside from workers’ compensation insurance and medical costs, employers also incur hidden costs while their employee is recovering, such as the loss of an experienced worker, the costs of training the replacement, downtime, and loss of productivity. These hidden costs can be up to four times as much as the medical claim alone.

Safe work practices aren’t the only solution. Companies may also use ergonomics to assist in reducing back injuries. Companies may reduce the size and weight of objects that need to be regularly lifted. They can provide mechanical lifts to aid the employee. Even changing the height of a table, chair, or shelf can help remove potential dangers, making tasks easier, less stressful on their body, and safer for the employee.

For mild back pain, self-care can be a relief. Exercise, proper lifting techniques, and applying ice can make a big difference in your flexibility and comfort. You should never use ice for more than 10-15 minutes at a time.

But you also need to know when to throw in the towel and call a doctor. If you are experiencing extreme or recurring pain or tingling and if your pain lasts longer than one week, consult a medical professional.

Dean Alling is the safety director for Ray-Carroll Coop in Richmond, MO (deana@ray-carroll.com, 817-932-1000).