Nothing can prepare you for the pain and misery caused by a back injury. And when you’re new to the world of work, it can feel as though back injuries only happen to older people – something that will never happen to you.
But it’s surprising how quickly these things can develop. Bad work habits, like poor posture, working too much and neglecting your self-care, can all leave you prone to a back injury, no matter your age. It’s not just people in demanding jobs that are at risk; desk workers can easily develop a back injury. If you want to prevent one from happening to you, you can start protecting your body now, reducing your risk for the future.
Maintain good posture throughout the day
Sitting at a desk for long periods of time can soon leave you slouching. As you crane your neck towards your screen, you can start putting a lot of strain on your back and shoulders. Ideally, you’ll move around throughout the day, but office life doesn’t always allow that to happen. Check out some top tips for good posture while sitting at your desk.
Make sure your desk is set up correctly
It’s important that your desk is set up correctly to avoid unnecessary strain. You should ensure your chair supports your lower back, and your keyboard should allow you to rest comfortably while typing or using your mouse. Your monitor should also be positioned so you don’t have to look either up or down constantly. Assess your desk properly, and if your workplace has occupational health officers, seek guidance from them – especially if you need some adjustments.
Take regular breaks and protect your time
Working through lunch or staying glued to your desk might feel like the way to get ahead, especially when you’re new, but it won’t do your body any favours. Staying in one position for too long can cause stiffness and discomfort and put increasing pressure on your back.
Get into the habit of moving around during the workday. Go for a walk, stretch and give your body a break. It’s also important to protect your time outside of work. Avoid working too much, and make time for activities that boost your physical wellbeing, as well as your mental health.
Don’t ignore a back injury
A lot of people try to push through back pain, hoping it will disappear on its own. But if you ignore those twinges, you run the risk of making things worse.
Don’t be afraid to speak to your employer about pain and discomfort, and ensure you seek treatment as soon as possible. If you injure your back at work, you must report it. You might also need back injury at work compensation help if your employer was at fault. Follow any medical or legal advice you’re given to help you recover quickly so you can get back to work.
Your career may just be beginning, but it’s never too early to start looking after your health. A back injury can affect anyone at any time, so putting your energy into good work habits now can help you prevent problems. Focus on good posture and make sure you don’t spend all day, every day at your desk – your future self will thank you later!
