“Oh, my back!” It may sound like a line from a bad 90s commercial, but unfortunately it’s a phrase often heard in the workplace. Back injuries can happen to anyone, no matter their age or industry. It’s also a key contributor to employers spending large sums. ($12.5 billion related to overexertion alone in 2024 and almost 22 percent of the cost of all injuries combined, according to Liberty Mutual’s Workplace Safety Index)

Read on for five tips to help your employees’ keep their backs in tip-top shape:

1. Engineering controls are the preferred way to eliminate hazardous conditions in the workplace.

Engineering controls in situations involving lifting might include mechanical assists such as hoists, carts, dollies or conveyors. Engineering controls can also include adjustment of the height of the surface from which or to which material is lifted, or the elimination of unnecessary bending or twisting.

2. Implement administrative controls that focus on safe work practices and procedures to reduce the risk of back injuries.

These should include training employees on proper lifting and material handling techniques, implementing job rotation, and improving work scheduling to reduce fatigue and repetitive motions. Examples include:

  • Implement a Stretch & Flex Program – This involves incorporating regular stretching and flexibility exercises into the workday to improve employee mobility, reduce the risk of musculoskeletal injuries, and promote overall well-being. This is usually done at the beginning of the work shift and is led by a manager or supervisor.
  • Job Rotation – Regularly rotating employees between tasks to minimize prolonged manual material handling.
  • Workload Management – Limit the weight and frequency of manual material handling.
  • Break Scheduling – Ensure adequate break time is provided to employees involved in prolonged manual material handling.
  • Team Lifting Policies – Implement guidelines for team lifting of heavy or awkward items.

3. Train employees on proper lifting techniques to prevent injury + improve workplace safety.

It only takes one wrong movement to spark a back injury. It is essential to train your employees on the right lifting techniques.

Here are four steps to follow:

  1. Clear all carrying pathways of obstacles.
  2. Standing facing the object to be lifted. Feet should be about shoulder-width apart. Weight should be evenly distributed on both feet.
  3. Bend at the legs—never the waist—keeping the back straight.
  4. Lift the object straight up, keeping it as close as possible to the body while tightening core muscles. Avoid twisting or leaning.

4. Inform staff on the benefits of good posture + ergonomics for better back health.

When someone injures their back at work, we often assume it was due to a physically demanding task like lifting or carrying heavy objects.

But employees who sit at a desk all day are also at risk for serious back problems, whether having poor posture while sitting on a Zoom call or typing on a computer for hours.

The fix? Good ergonomics!

Here are some things you can do to ensure your employees remain pain-free:

  • Ensure accurate desk + chair height. Employees’ feet should be flat on the floor. Legs should also be uncrossed to ensure good spine alignment. You can also go a step further by using desks that adjust to standing, which is a great way to improve spinal health.
  • Use the right chair. A proper chair will support the back and neck, providing adequate lumbar support. It should also have adjustable seat height and depth for proper hip and knee alignment.
  • Adjust desk monitors to eye level. This aids in avoiding neck strain, which can lead to shoulder stiffness, backaches, + more.
  • Check keyboard + mouse placement. They should be positioned at elbow height, with the wrists in a neutral position. This prevents excessive reaching and minimizes strain on the shoulders and upper back muscles.

5. Ensure employees get up and move around throughout the workday to keep muscles active.

Does this sound familiar? You begin a task at work, then before you know it, an hour or more has flown by and you’re still in the same position as when you started.

It happens to all of us. The problem is that a lack of movement causes muscles to become stiff and sore.

To keep your employees moving, remind them to take short breaks throughout the day to stretch, move around, and alternate between sitting and standing. Doing so will help them reduce unnecessary back and joint pain.

For more tips on preventing back pain and keeping your employees healthy, contact us today!