3 Clever Ways to Help Prevent Back Injuries in Construction

Is there anything worse than a back injury? The discomfort, the chronic dull or worse, sharp pain, the loss of mobility, and decreased quality of life are added insult to the injury of the time off work that they cause.

On construction sites, back-related injuries account for a staggering 25% of overall work-related incidents—making them the leading cause of missed shifts, missed income, and potentially life-altering consequences.

At Best Access Doors, we are committed to ensuring your safety and well-being. Rest assured that being proactive about your health and safety measures is the best defense. Continue reading for our three wellness tips to prevent back injuries in construction for prolonged productivity!

How Do Back Injuries Occur?

The main culprit for back issues is improper lifting technique, in addition to slips, trips, and falls. However, each method affects the spine in various ways, leading to major or minor back issues over time. During the workday, as you remain on your feet, gravity causes a deviation from the natural curve of the spine, resulting in an unnatural inward or outward posture.

An inward curve, also known as ‘sway back,’ compresses the lower vertebrae, increasing spinal pressure while tightening the lower back muscles, tendons, and ligaments. The longer this occurs, the more eventual discomfort you will experience.

An outward curve of the spine, described as ‘flat back,’ deviates from the spine's natural position as well, pinching fontal vertebral disks together, while tightening and rounding the upper back.

Both flat and sway back are detrimental to your long-term health, and the effects extend throughout the whole body.

Not only do flat and sway back lead to postural changes over time, but they also reduce range of motion, and put massive pressure on the spine, while creating muscle imbalances in the hips, pelvis, neck, knees and hip flexors. The longer this goes on, the more catastrophic the results as your body attempts to compensate.

If your job site involves frequent lifting and the transportation of materials, your technique will suffer as your range of motion is decreased, and you are unable to bend and fully extend to support the load. If this continues, loss of mobility, general discomfort, and reduced personal freedom become inevitable.

Uneven, wet, and cluttered surfaces and the trips and falls that they cause also lead to back issues. Depending on the severity of the impact, soft tissue, nerve, and spinal damage can all occur. The spine can only handle so much force, and the unexpected duress compresses the vertebrae like an accordion, staining the disks while disrupting the surrounding structures.

Pain that radiates throughout the nervous system, which may result in tingling down the back, legs, or arms, is a major indication of a serious disruption. The sharper and more vivid the pain, the more of an indication that treatment from a specialist is necessary.

Preventing Back Injuries

Tip #1: Remaining Mindful

Your spine and the back that supports it are strong and resilient yet delicate structures that deserve a lot of care and attention. Although every jobsite requires diligence, attention to detail, and focus, so does your spine and back.

Mindfulness and remaining present in the moment with mental check-ins will go a long way to preserving your long-term health and productivity. Staying present and in the moment allows you to evaluate your posture over the course of the day to ensure that your spine maintains its natural curvature, remaining inward and upright at the back of the neck and at its base at the lower back.

Gravity and general wear and tear from the rigors of work will inevitably result in a slouched posture, increasing the likelihood of sway and flat back and eventual issues. By mentally checking in, you can fight and resist these effects and maintain the proper posture and alignment.

Staying present in the moment will also ensure proper lifting techniques. In the fast-paced and busy world of construction, it is easy to overlook the importance of proper technique, no matter how light or heavy the load. However, it is critical to always anticipate the potential dangers that a load can have on your body, especially over time.

Mentally checking in and staying attuned to your body is the best method for maintaining the correct posture and lifting the technique to preserve your back, well-being, and peace of mind.

Tip #2: Using the Right Equipment

Any job site can be a challenging and chaotic environment. Things can become a blur when you are on the clock, on schedule, and on deadline. Although safety is the primary concern of any contractor, manager, or worker, speed often changes the game. To remedy your concerns, preventative measures are always the best form of cure.

Remaining proactive and providing the right equipment and tools for the job is not only responsible but also a preventative measure against injuries. Elevated structures such as carefully marked footstools can really take the edge off. A stool is the right tool to alleviate the strain when you feel pressure building up in your back after a mental check-in.

Maintaining a clutter-free and dry surface is also crucial. Not only are mops, brooms, and bins critical additions to any work environment, but access products are also. When you require access to below-ground compartments for installations and inspections, you should never compromise on safety and security.

Products such as the BA-AFL Diamond Plated Aluminum Floor Hatch by Best Access Doors are necessary wherever secure access below ground is required. BA-AFL comes in various sizes to suit the needs of any environment, with enhanced safety features such as a recessed pull handle to eliminate the risk of snags and trips and a diamond-plated cover for a secure grip with any footwear.

BA-AFL is ideal for sites where moisture and water are a concern so you can maintain productivity without any worries. With hold-open arms, this model's cover locks into place so you can keep a solid and secure grip on equipment or tools while maintaining your spine's proper posture and alignment and preserving your back and well-being.

This model is fully aluminum—making it lightweight, simple, and easy to install, without frequent maintenance and upkeep-even in the face of regular exposure to water, vapor, and the elements.

Tip #3: Frequent Stretching and Exercise

The importance of a consistent stretching and exercise routine cannot be overstated, both on the job and at home. Construction, like any other strenuous physical activity, requires your body to be warmed up and in prime condition. None of these exercises involve heavy or excessive lifting, just repetition, and a solid routine.

Start each shift by warming up the body and getting your cardiovascular system ready to go by marching in place with high knees, and then move on to arm circles for three to five minutes. When you feel the burn, get limber with some hip, calf, and thigh stretches, holding your position for 30 seconds for three to five sets.

Finish off with a backward bend to loosen up your lower back while activating your spinal flexion. When you are ready to go and get the job done, remember to stay mindful with mental check-ins!

When you are off-site, the preventative measures do not end. Maintaining a strong and solid core is excellent for your posture and lifting technique. A regular yoga and Pilates routine are staples for NFL, NBA, and NHL players and are something you can easily adopt. Each discipline requires attention to posture, spinal alignment, and breathing while loosening and limbering up your body.

Minimal time and monetary investment will yield massive results in the long run for enhanced well-being, reduced risk of injury, and a toned, solid, and sculpted body as the cherry on top.

Conclusion

Since they are the leading cause of injuries and missed time, preventing back injuries in construction is crucial to all involved in the industry. Remaining mindful and keeping sight of the importance of good posture and the risks involved with frequent lifting is the first step to prevention.

Enhancing safety on the job with the right tools and equipment is just as crucial as mindfulness. Access products such as our BA-AFL Diamond Plated Aluminum Floor Hatch offer uncompromising access to below-ground areas with a rugged design that greatly minimizes both of the leading causes of back issues over time.

Begin each shift with a workout routine that gets your heart rate up and loosens your muscles, so you are in prime condition to complete each task. Finish your day with a quick cool down with some yoga or Pilates while emphasizing your breathing, posture, and spinal alignment to ensure longevity, productivity, and overall peace of mind!