Tag Archives: ergonomics

Back Pain, Ergonomics, Low back Pain, Physiotherapy, Posture

Prevent Back Injuries: How to Lift Safely

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Back injuries are one of the most common workplace complaints, especially in jobs that involve lifting, moving, or carrying heavy objects. Prevention of back injuries and being proactive can help reduce workplace stress, missed hours, and healthcare costs. While the human spine is incredibly strong and flexible, improper lifting techniques combined with repetitive strain can lead to painful conditions. This includes muscle strains, herniated discs, or even chronic lower back pain.

Why do back injuries happen during lifting?

Back injuries typically occur when:

  • You lift with poor posture (rounded back or twisted spine)
  • The load is too heavy or awkwardly shaped
  • You make sudden or jerky movements
  • You repeatedly strain the same muscles without rest or proper technique

The injury can happen to the muscles, ligaments, discs and more. The key to preventing these injuries lies in ergonomic/posture awareness, strength training, and practicing safe lifting mechanics.

How can I prevent back injuries?

1. Plan out your lift

Before grabbing any heavy item, pause and assess the situation. Ask yourself:

  • How heavy is it?
  • Can I lift it safely on my own or should i get help?
  • Is there a clear path to move it?
  • Do I need help or equipment (e.g., trolley, dolly)?

Rushing increases the risk of poor posture and injury. Take a couple extra seconds to setup the lift and carry properly to save yourself a lot of pain and effort! Preventing back injuries is better than treating them!

2. Get into the proper position

Start with the right stance:

  • Feet shoulder-width apart for balance
  • One foot slightly ahead of the other
  • Stand as close to the object as possible
  • Keep your back straight and chest up
  • Avoid twisting your spine

This phase all occurs before the weight is even being picked up. A proper starting position is essential to starting the lift.

3. Start the lift with your legs, not your back

We’ve all heard this statement before, this is the golden rule for lifting.

As you now initiate the lift:

  • Bend at the knees and hips, not your waist
  • Keep the object close to your torso the entire time
  • Tighten your core muscles before lifting (bracing)
  • Push through your legs as you stand up

4. When transporting the load

If you have to move the load somewhere, don’t twist your back. Use your legs to turn or pivot. Ensure the weight stays close to your body, even as you’re putting it back down. Holding a heavy object away from your body increases strain on your spine and can lead to sudden injury.

Keep the load:

  • At waist level
  • Close to your center of gravity
  • Balanced between both hands

5. Know when to ask for help

Possibly the most important step, there’s no shame in asking for assistance. Team lifting is far safer than straining by yourself and will get things done quicker.

Use:

  • Mechanical aids (trolleys, carts, hoists)
  • Lifting straps or handles
  • A coworker to share the load

6. Take care of your body outside of work

Even the best lifting technique won’t help much if your muscles and joints can’t keep up. Physiotherapists recommend targeted exercises to support spinal health including both strength and flexibility. Strengthening your core, lower back, legs, and arms will ensure you have a stable base of support to start a lift from.

Some examples could include:

  • Planks (and side planks)
  • Glute bridges
  • Bird-dogs
  • Dead bugs
  • Squats

Looking to treat or prevent back injuries?

Look for PhysioNow! We offer comprehensive Physiotherapy treatment to support your lower or mid back pain, injury, or rehabilitation. With 10 locations across the GTA from Burlington, Oakville, Mississauga to Etobicoke, our clinics are ready to serve you! Find out why we’re one of the leading Physiotherapy clinics in the GTA. Book your first assessment and treatment with PhysioNow today! We accept both WSIB claims or private insurance claims!

Ergonomics, Physiotherapy, Posture

Frequent Postural Changes: A Guide to a Healthier You

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Physiotherapist helping patient with posture change

Image by jcomp on Freepik

In our modern, sedentary lifestyles, many of us find ourselves sitting for prolonged periods at desks, in front of computers, or hunched over smartphones. This can lead to poor posture, discomfort, and even health issues. However, initiating postural changes frequently throughout the day can be a simple yet effective way to mitigate these problems and promote overall well-being. In this blog, we’ll explore the reasons why changing your posture is recommended and how it can benefit your health and productivity.

1. Relieves Muscular Tension

One of the primary reasons for postural changes is to relieve muscular tension. When you maintain the same posture for an extended period, certain muscles can become overworked and fatigued, while others weaken from underuse. Frequent changes in posture help distribute the load evenly, preventing muscle imbalances and reducing tension.

2. Supports Spinal Health

Sitting in one position for too long can exert undue pressure on your spine, leading to discomfort and potential long-term damage. Alternating between sitting, standing, and moving around helps reduce this pressure, promoting better spinal health and reducing the risk of back problems.

3. Enhances Circulation

Sitting for extended periods can impede blood flow in your legs and feet, potentially leading to issues like swollen ankles and deep vein thrombosis. By changing your posture and incorporating movement, you encourage better circulation throughout your body, reducing the risk of such problems.

4. Boosts Energy and Productivity

Frequent posture changes can help combat the afternoon slump many people experience. Shifting positions or taking short breaks to stand and stretch can revitalize your body and mind, leading to increased energy and productivity levels.

5. Maintains Joint Flexibility

Maintaining the same posture for prolonged periods can contribute to joint stiffness and reduced flexibility. By moving and changing your posture regularly, you help keep your joints supple and functional, reducing the risk of joint-related issues as you age.

6. Prevents Postural Problems

Consistently poor posture can lead to a range of postural problems, including rounded shoulders, forward head posture, and kyphosis. Frequent posture changes and ergonomically designed workspaces can help prevent these issues and encourage a healthier, more upright posture.

7. Reduces the Risk of Obesity and Metabolic Issues

Studies have shown that prolonged sitting is associated with an increased risk of obesity and metabolic disorders. Changing your posture and incorporating more movement into your day can help regulate your metabolism and maintain a healthy weight.

Practical Tips for Frequent Postural Changes

Demonstrating incorrect and correct posture at a desk

Image by Freepik

Now that you understand the importance of changing your posture regularly, here are some practical tips to help you incorporate it into your daily routine:
1. Set reminders: Use alarms or apps to remind yourself to change your posture every 30 minutes to an hour.
2. Ergonomic workspace: Invest in an ergonomic chair, standing desk, or adjustable workstation to facilitate different postures while working.
3. Stretch breaks: Take short breaks to stand up, stretch, and walk around every hour.
4. Alternate between sitting and standing: If possible, use a sit-stand desk to switch between sitting and standing positions during the day.

Conclusion

Changing your posture frequently is a simple yet powerful way to enhance your health, comfort, and productivity. By relieving muscular tension, supporting spinal health, and promoting better circulation, you can
General Category, Health and Wellness, neck pain

Neck Pain

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Neck Pain

Neck Pain

It is hard for me to remember the last day that I did not use a computer. Whether for home banking, doing reports or surfing the net, computer use is becoming more and more vital to everyday life and interaction. However, with all of this increased computer time, you must be aware of posture and positioning to avoid neck pain and shoulder pain.

Ergonomics

The study of proper positioning when working is called ergonomics. It is common that someone who works a lot on a computer will have an ergonomist come and do an individualized assessment of their work station. This will leave them with suggestions on how to improve their area to minimize stress on their bodies and avoid the most common neck pain and injuries seen with constant computer use. However there are common suggestions that everyone can follow for home and work.

The first rule is that your elbow and hips should be bent to 90 degrees while your screen is at eye level. First change the height of your chair so that your elbows are bent to 90 degrees and comfortably reaching the keyboard. Use a tray to pull the keyboard towards your stomach so your arms can rest comfortably at your sides. Also, use a wireless keyboard if you are planning on being on a laptop for a long time. Often, when we raise the chair to the proper height your feet are not resting on the floor and your hips are not bent to 90 degrees. If this is the case, use a small stool or foot rest. Finally check the height of your monitor. You should not have to look up or down to see the screen clearly. Use a book, some paper or a riser to make sure that the screen is directly in front of you.

If you are still uncertain, or find that you have neck pain or headaches after computer use, talk to your physiotherapist. They will be able to customize your space and make it as comfortable, and as safe, as possible.