8 Tips for a Healthy and Happy Spine

4.08.2020

August is the start of Tradies National Health Month which is an annual awareness campaign that highlights how tradies can improve their health and ensure that injuries don’t lead to lost time on site. With construction one of the sectors helping rebuild Australia’s post-COVID economy, it is so important to make sure our tradies are looking after themselves, and their mates, at work. For this reason, we have put together a short list of tips to help prevent and treat back pain

An estimated 75% – 85 % of Australians will experience back pain at some point in their life. In 2017 -2018 1 in 6 Australians had back problems (that’s a whopping 4 million people)

For construction workers the problem is more common due to the nature of their work. Most cases are caused by poor posture, improper movement and various physical duties, rather than the result of a serious medical condition.

6 causes of back pain and injury for construction workers include:

  1. Lifting heavy objects
  2. Unequal lifting – bending, twisting, or reaching when carrying heavy objects
  3. Incorrect posture stance
  4. Long hours
  5. Repetitive tasks
  6. Heavy tool belt weight

Look after your back and it will look after you. Here are out top 7 tips for a healthy spin that will prevent both short term and long term injuries that could take weeks to heal, keeping you stuck at home.

Keep the chest forward

If you have worked in construction for a while I am sure you have heard of the saying lift with your legs and not your back more times than you can count! It is important to always bend at the hips – not the lower back. Most people believe bending their knees will ensure a safe lift, but this can still lead to a back injury. The most important tip is to bend the hips and push the chest out, pointing forward.

Lead with the hips, not the shoulders

Twisting is another dangerous mistake that can lead to back injury. The shoulders should be kept in line with the hips to avoid this movement. For changing directions, move the hips first so the shoulders will move in unison.

Cut down the weight load

Lifting very heavy weights on site everyday can quickly lead to muscle spasm or a pull in your back. It’s recommended to carry lighter loads or take fewer trips. In addition, if you have to carry an extremely heavy item, ask another coworker to help – you won’t regret it!

Keep the weight close to the body

The further an object is held away from you, the more force required to hold that object up. For example, for most people it is not too difficult to hold a concrete slab close to the chest, but it can be quite difficult to hold it stretched out in front at arm’s reach.

Medication

Over-the-counter pain medications can help alleviate back pain. Try an anti-inflammatory drug such as, aspirin (in brands like Disprin), ibuprofen (such as Nurofen), naproxen (such as Naprosyn),  but be sure to talk to a doctor or pharmacist prior to taking any of these drugs, especially if you plan to continue working on site

Take care of yourself outside of work

Taking care of yourself when you go home by having an ice bath or a massage is a great way of stopping any injuries from progressing. A good night’s sleep will help ease back pain as sleep deprivation will always make the pain seem worse. To help you sleep well at night, make sure that your bed and mattress is comfortable.

Take short breaks

It’s okay to take a break when you’ve exhausted yourself. Even taking short 5 or 10 minute breaks every so often can help give your muscles the rest they need.

Exercise

Contrary to popular belief, resting is not ideal for individuals with back pain. Instead, consider stretching, going for a walk, or any form of gentle physical activity to help strengthen the muscle. If your back pain persists after trying to relieve it on your own, you will need to see a spine expert.

Health and Safety is not something to be taken lightly.If you are interested in speaking further regarding any safety concerns or you would like to speak to a consultant about upcoming work opportunities please give us a call on 02 8086 3444

Check out our current vacancies