How to Make Your Job Back-Safe

If you often have an aching back at the end of your workday, relief may be as easy as making a few minor adjustments.

The best defense against back pain is regular aerobic exercise to keep your back fit and limber, according to the American Physical Therapy Association (APTA). It's also important to keep your back active throughout the day.

Walking is the easiest, most effective way to keep your back active on the job, experts say. If possible, take a quick walk every hour or so. Move around within your workspace if you can't leave your station for several hours. Change positions in your chair every few minutes; shift your weight if you're standing.

You can make changes in most any job to create an environment that is friendlier to your back. Here are some suggestions from the National Institutes of Health (NIH).

For desk jobs

• Adjust the height of your chair so your feet rest comfortably on the floor. Prop them on a footrest or a telephone book if you can't adjust your chair. There should be at least an inch of space between the front edge of the seat and the backs of your legs.

• Use a lumbar-support roll, a small cushion or a rolled-up towel if your chair's back support doesn't fit the natural curve of your lower back.

• Sit in your chair so that your ears, shoulders, elbows, and hips are in a comfortable straight line at right angles to the floor.

• Set your armrests a little higher than your elbows so that the armrests bear the weight of your arms. If your chair doesn't have armrests, use a wrist rest to support your arms when you stop typing.

• Set your computer monitor so that the top third of the screen is at eye level. (The monitor should be a little lower if you wear bifocals or trifocals.)

• Use a headset if you often use the telephone.

• Place your equipment where you won't have to stretch to reach it.

For assembly standing jobs

• Try to keep your work at chest height if it requires using your hands.

• Tilt objects toward you instead of leaning over to see them.

• Work as close to your body as you can instead of reaching out with your arms.

• Stand on surfaces with some give. Use a rubber mat or wear rubber-soled shoes.

• Put one leg on a footrest and shift your weight forward.

When lifting and carrying

• Lift with your legs, keeping your back straight; keep your head up and carry the load close to your body.

• Tighten your stomach.

• Use ladders or step stools to reach objects above shoulder level.

• Use devices that reduce the load: a dolly or forklift.

• Ask for help rather than risk injury carrying something that's too heavy for one person.