Risk factors for back injuries include:
- Improper lifting or lifting objects that are too heavy.
- Repetitive motions that lead to muscle fatigue and injury or gradual wear and tear.
- Poor posture while sitting, standing, or performing job activities.
- Stress, which can lead to muscle tension and back pain.
- Age-related wear and tear.
- Excess weight, which puts extra strain on the back.
- Presence of other diseases, such as arthritis or degenerative disc disease.
- Cigarette smoking which increases the risk of low back pain and slows healing of injuries.
- Learning and using safe lifting techniques.
- Using mechanical lifting aids when possible.
- Improving posture while sitting, standing, or performing work activities.
- Using ergonomically-appropriate chairs, equipment, and materials to avoid awkward postures and reaching.
- Changing positions frequently.
- Taking mini-breaks, especially while performing repetitive tasks.
- Minimizing bending and reaching.
- Managing and reducing stress.
- Maintaining a healthy weight.
- Improving overall wellness by eating well, sleeping enough, and getting regular exercise.
- Adopting an exercise routine focusing on strengthening the back and abdominal muscles.
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