Construction work is one of the most physically demanding professions out there. Whether it’s lifting heavy materials, operating machinery, or spending long hours in awkward positions, the body, especially the lower back, takes a lot of strain.
Lower back pain can develop gradually from repetitive strain or suddenly from an acute injury. In construction, the most common risk factors include:
- Heavy lifting – Carrying lumber, concrete, or tools puts a constant load on the spine and supporting muscles.
- Twisting and bending – Repeatedly working in awkward positions stresses the back over time especially when carrying a load.
- Prolonged standing or crouching – Staying in one position too long can fatigue muscles and stiffen joints.
- Whole-body vibration – Operating heavy equipment like jackhammers or excavators can transmit vibrations into the spine, increasing wear and tear.
- Slips, trips, and falls – Accidents on-site can cause sudden back injuries.
Here are some tips to prevent injuries when at work
- Lift Smart by bending your knees, keeping the load close to you and avoid twisting while carrying. Also, call for support when the equipment or load is heavy.
- Strengthen Core Muscles to support your lower back. Incorporate planks, bridges, and abdominal exercises into your routine, 10-20 minutes of compound/multi-joint exercises daily can make a big difference.
- Use Proper Tools and Equipment such as mechanical aids, dollies, and adjustable scaffolding reduce the strain on your back.
- Take Micro-Breaks frequent short breaks to stretch and move to prevent muscle fatigue.
- Wearing Supportive Gear such as steel-toed boots with good arch support and optional back braces can help reduce risk.
And, if you do happen to have aches and pains don’t forget that early intervention is key and these helpful practitioners can support you during your recovery; registered massage therapy, physiotherapy, chiropractic, kinesiology and acupuncture.
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