Avoiding Injuries Through Good Posture and Alignment

Millions of working Americans are affected each year by injuries that result from lifting heavy boxes, sitting in front of the computer for long periods, and other causes. The American Chiropractic Association (ACA) offers some advice for preventing the most common on-the-job musculoskeletal ills.

ACA President Dr. Richard Brassard suggests, “By making relatively small changes in your workplace environment-using proper lifting techniques or replacing your office chair with one that provides improved back support-you can help minimize your risk of injury and avoid making an existing condition even worse.”

When working at the computer sit with knees at a 90° to 120° angle. Using an angled foot rest may help.

Make sure your chair fits correctly. Allow for 2 inches between the front edge of the seat and the back of the knees. Knees should be at or below the level of the hips.

When lifting heavy or awkward items, bend the hips and knees, then squat to pick up the object. Keep the back straight and hold the item close to the body. Don’t twist.

Take frequent breaks and stretch if you sit for long periods of time.

Exercise regularly. Staying physically fit helps avoid back injuries.

Good Posture Helps Avoid Injuries

  • Helps keep bones and joints in correct alignment so muscles can be used properly.
  • Helps to decrease abnormal wear and tear of joint surfaces that could result in arthritis.
  • Decreases stress on ligaments holding joints of the spine together.
  • Prevents the spine from becoming fixed or restricted in abnormal positions.
  • Prevents fatigue as muscles are used more efficiently.
  • Prevents repetitive strain or overuse syndromes.
  • Prevents backache, muscular spasm, and headaches.
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