Here in the UK, back pain is something pretty much everyone goes through. However, for those working in manual labour and construction, back pain can become a constant, annoying pain that just won’t go away.

In the construction industry alone, 25% of injuries are back based. According to reports, every year 1 in 100 construction workers have to miss work due to a back injury. On average, it was found that workers miss around seven days of work. However, for some, this can add up to more than thirty. And for self-employed workers without sick pay, this can cause serious financial issues.

So, how can you prevent back pain on site?

Well, we teamed up with leading manufacturer Armorgard to take a look at the five best ways to help back pain.

1. Stretch
Most on-site back injuries are caused by workers lifting, carrying and moving around heavy materials; so there’s no surprise that back pain is rife within the labouring trade. So, it’s important that workers keep their muscles loose and relaxed. To do this, stretching is important and needs to be done throughout the day, even on site! With the winter months now upon us and temperatures dropping too, labourers are at even more risk of their muscles getting cold and tightening which increases their chance of injury. Therefore, it is important now more than ever to keep your muscles loose and relaxed to try and avoid painful injuries. Take a look at some of the stretches you can do here.

2. Eat right.
Eating right is key to reducing the risk of back injury and pain on site. Not only does it help keep your weight down but also provides your body with the correct nutrients it needs. Less weight means less strain on your back too so it is important to ensure that you are eating the right food for the job. Take a look at the food that can make sure you stay ‘on the tools’ here.

3. Exercise.
Despite burning lots of calories on the job, it is important to continue exercising outside of work too. This, like eating right, can help keep your weight down and reduce the strain placed on your back. It can also help ensure you avoid muscle imbalances too which can, in turn, contribute to back pain. Of course, not everyone has time for a full gym workout every week, but by working the right muscles through simple exercises, this can help reduce the risk of back pain.

4. Take care of your muscles.
When injured or sore, it is important not to just take painkillers and hope the pain will go away. Chances are, construction workers will suffer from back pain at some point in their lives. So, it’s important to know how to take care of it. If you’ve suffered a strain, then placing ice on the injury and taking anti-inflammatories will help promote healing and reduce any swelling. If you suffer from a generally more achy back though, heat and massaging the area will help to reduce the pain and tension in your muscles.

5. Use the right equipment.
It is important to consider using additional equipment when working on and clearing up a site. For labourers who carry around and clear heavy materials and rubble, there is the risk that they will carry/move too much and cause themselves injury. Therefore, it is important for workers to consider their back and the strain it could be under when working. When talking to industry experts Armorgard, they recommended their Rubble Truck for the job. They described: “Our Rubble Truck is perfect for alleviating the strain caused by transporting heavy materials!”

“Ergonomically designed for maximum performance and efficiency the Rubble Truck pulls on an array of unique features to create an indispensable onsite companion.”

“Our multi-purpose Rubble Truck features an in-built tipping feature, ideal for handling waste and rubble, a huge 400-litre capacity scoop, extra strength crane lift eyes and a choice of solid rubber or pneumatic wheels.”

“When the day’s over the Rubble Trucks unique stackable design means you can maintain a working space that’s safe and clutter free.”

Take a look at the Rubble Truck here. Could this help your bad back? Let us know how you avoid back pain in the comments below.


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