Help for Aching Backs

WARNING:  Advise employees to consult with their doctor before starting any exercise program. If they are badly out of shape or already have a back problem, some of these exercises may not be appropriate.

Walking

A program of walking for 30 minutes a day will help strengthen muscles and prevent weight gain, both of which will help prevent back injury.

Stretching

A daily program of stretching exercises will help improve flexibility and help keep employees’ backs in good condition. Stretching exercises might include gently bending backwards or sideways, slowly rotating the hips, or twisting gently from side to side.

Half Sit-Ups

Half sit-ups help strengthen stomach muscles, which in turn help support the back. Employees should:

• Lie on their back with knees bent.
• Reach palms toward knees until shoulders lift from floor.
• Hold for 5 seconds.
• Roll back to floor.
• Repeat

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Sitting Crunches

Sitting crunches are another good way to strengthen stomach muscles and help support your back. Employees should:

• Sit back in a chair with feet flat on the floor and hands gripping the seat.
• Pull knees up using abdominal muscles.
• Bend forward.
• Hold for 10 seconds.
• Repeat.

Deep Knee Squats

Another good exercise is deep knee squats. These strengthen the back, stomach, and leg muscles, and also help workers practice good lifting techniques. Employees should:

• Stand with knees bent, feet apart, and heels flat on the floor.
• Squat as low as leg muscles allow.
• Keep head high, torso tall, and heels down.
• Hold for 5 seconds.
• Repeat

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