Pulled Back Muscle
What To Do After Suffering a Pulled Back Muscle
After having an injury, like a pulled back muscle, it may be hard to think about returning to work. This is even more true if you are still experiencing pain, swelling, limited motion, and other discomfort. Humans use their backs in so many ways that it is important to be prepared to return to work after having a pulled back muscle.
Keep Moving If You Can
The most important thing to remember when returning to work after having a pulled back muscle is that you need to keep moving. Moving keeps your muscles warm, which will aid in healing. Moving around often will also prevent your muscles from becoming stiff, which can make the pain worse and the healing time longer. Of course, you don’t want to overdo it and cause more injury. You will know what you can and cannot do.
Sitting At A Desk
If you spend most of the time at a desk, make sure you are sitting properly so that your back is supported. Your chair should be adjusted until you can sit with your feet flat on the floor. If this isn’t possible, use a footrest to raise your feet up so they can rest flat.
Don’t lean, twist, or bend at the waist. Set up your desk so all the items you need to complete your tasks are within easy reach. These types of motions will do more harm to your back than good.
It is important that your back is supported in your office chair. If the chair doesn’t have a curved back for lumbar support, place a small cushion or roll up a towel and place it across the curve of your back.
Lifting, Standing, Driving
If you have a job that requires you to lift heavy objects, stand, or drive, returning to work after a pulled back muscle may seem impossible, but there are a few things you can do to keep comfortable and prevent further injury.
Avoid pushing as much as you can and instead pull any items that need to be moved. Anything that is over 15 to 25 pounds should be lifted by someone without a back injury.
If the car or truck seat does not have a curve to support your back, use a cushion or rolled up towel for support. Pull over frequently for breaks and stretching, especially if your back begins to ache.
People that have to stand for a long period of time can place one foot on a low stool, resting it flat with a bent knee. As the weight baring leg gets tired, switch the foot. Continue alternating throughout the day.
Take Frequent Breaks
To reduce muscle strain, take several 10 to 15 minute breaks throughout the workday. Give yourself a chance to look away from the monitor and stand up and stretch. . If you are able, take a short walk.
Always work Smart to prevent your pulled back muscle from further injury. Don’t let more than an hour go by without moving your back muscles to keep them from getting stiff. With these tips, you will have nothing to worry about when you go back to work.