Back injuries are common in the workplace and are typically the result of a strain or sprain to back ligaments or muscles, the spinal cord, thoracic spine, lumbar spine, sacrum or coccyx. What’s more, you don’t need to work in a manual labor-intensive job to experience back problems. Employees of all kinds can maintain back health by keeping these tips in mind during their workday:

• Take small breaks throughout your workday and stretch regularly.
• Manage your stress level to reduce discomfort and back pain.
• Exercise and stay active to reduce your chances of developing back pain.
• Adjust your posture frequently.
• Position your desk chair so your feet are flat on the floor.
• Lift with your knees, and keep what you are lifting close to your body. Ask a co-worker to assist you when performing tasks that require heavy lifting, pushing, pulling or throwing.
• Drink enough water and eat a healthy diet. This helps keep your spinal discs hydrated and healthy.
• Watch where you walk. Many back strain injuries are the result of involuntary motion, like an attempt to recover from a slip.

It may also be a good idea to work with your manager to plan your working hours in a way that helps you avoid long periods of repetitive work.