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Work-Related Injuries: Exercises for Back Pain Relief

According to the Bureau of Labor Statistics, of more than 1 million workers, back injuries account for nearly 20 percent of all injuries and illnesses in the workplace. Only the common cold accounts for more lost days of work. The leading causes of work-related back injuries include exerting too much force on your back, repetition of certain movements, especially those that involve twisting or rotating your spine, and inactivity. 

Safe lifting and load-carrying techniques are essential to preventing back injuries in the workplace. Unfortunately, most workers do not consistently use these back safety techniques, placing themselves at significant risk. Back injuries are actually easily preventable with care and exercise. The most common types of job-related back injuries are:

  • Lower back strains and sprains
  • Bulging or slipped discs
  • Pinched nerves
  • Fractured vertebrae
  • Degenerative disc disease
  • Strains
  • Sprains
  • Herniated discs

Still, if you have suffered a work-related back injury in Pennsylvania, let the Lancaster hurt at work attorneys at Vanasse Law LLC help you recover the just compensation to which you’re entitled.

Back Pain Exercises

There are a variety of exercises you can perform to strengthen your back and prevent work-related back injuries. Some of these include:

  • Lying Lateral Leg Lifts. Lying lateral leg lifts helps work your hip abductor muscles, which support the pelvis and help reduce strain on the back. Keeping these muscles strong helps you maintain your balance and allow more mobility.
  • Seated Lower Back Rotational Stretches. These exercises help relieve pain, work the core muscles, and strengthen the lower back.
  • Lower Back Rotational Stretches. A lower back rotational stretch can help you relieve tension in your lower back and your trunk. It gently works the core to improve stability.
  • Bridges. Bridges strengthen the gluteus maximus, which is the large buttocks muscle. You engage this muscle when you move your hips, especially when you bend into a squat. The gluteus maximus is among the most important muscles in your body, and keeping it strong can help you support your lower back.
  • Draw-In Exercises. The draw-in maneuver works the transversus abdominis, which is the broad paired muscular sheet found on the lateral sides of the abdominal wall. This muscle is on the front and side of the abdomen, stabilizing the spine and lower back region.
  • Knee-to-Chest Stretches. Knee-to-chest stretch helps elongate the lower back, relieving tension and pain.
  • Pelvic Tilts. Pelvic tilt exercises help release tight back muscles and keep them flexible.

Contact the Lancaster Hurt at Work Lawyers for More information on Back Injuries

Back injuries are far too common in the workplace, even though they’re generally preventable with proper safety measures and exercise. Nonetheless, when they do happen, they can result in significant pain with far-reaching consequences. If you’ve suffered from a back injury as a result of a work-related accident, contact the Lancaster hurt at work lawyers at Vanasse Law LLC for a same-day response and a free consultation.