Physical Work Posture

Do you perform a single task over and over? Do you feel pain or soreness after a period of time? If so, trying different ways of moving might help you get the job done with less pain.

If you lift items from the floor a lot or lift items over your head, we can help. Below are guidelines you can follow to make your movement safer and more comfortable. Try them and do what feels right for your body.

When Lifting From The Floor

Try to keep objects close to your body and lift with a straight spine. Lifting items this way reduces strain on your back. In the images below, you can see the difference in distance between the person’s body and the box. The greater this distance, the more strain on the low back.

Here are a couple of ways to safely lift objects from the floor:

Squat Lift

Can you get your legs on either side of the object? If so, try a squat lift. When the object is between your legs, you can bend your knees and hold it. Then when you stand up using your leg strength, the object is closer to your body. Lifting objects this way reduces strain on your back and arms.

Hip Hinge Lift

If the object is too wide to get your legs around, hinging from your hips can be a good option. This video shows you how:

Lunge Lift

If what you are lifting is an odd shape or size, try a lunge lift. With one foot in front of the other, bend your knees to pick up the item. This gets you closer to the object and protects your back. It also lets you use the power of your legs to lift.

The video below shows how to do a slightly wider lunge. Both are correct and can be helpful when lifting items. The key is to find the position that feels the best for you so you can lift the object safely.

Helpful Hints

Helpful hints:

• Get a partner. Nothing is wrong with asking for help! When objects are too long, wide, or heavy, get someone who can assist. Staying safe and healthy is more important than doing something alone.
• Prepare for anything. Sometimes you have to move your body in a way you didn’t expect. Or you may have to handle some sort of unexpected situation. The best way to prevent an injury is to be prepared. Strengthening your body with gradually heavier weights can help your body handle objects of different sizes and weights.

When lifting objects overhead:

There are things you can do to keep your body safe and healthy, even if you have to lift things at work. 

Repetitive Lifting

Do you always pick items up in the same way, and then turn in the same direction? Do you tend to put items overhead always using one arm instead of the other? 

• Change it up! For example, do you always pick items up with your left hand, and then turn to the right to place an object overhead? Doing the opposite movement—even without an item in your hand—can help balance out your muscles. You can move your body in the opposite way a few times during your shift, during your break, or after work. Also, switching arms to perform overhead movements can give one arm a much needed break!
• Step it up! Stools and ladders can help get you closer to where you need to place the object. This can really reduce the work for your arms and back. Set yourself up for success by getting your body in a better position.

Heavy Overhead Lifting

Before you try to lift something heavy to place over your head, think about whether you need help. Sometimes you can ask someone to assist; other times you’ll need a lifting device. 

If you feel you can lift the item by yourself, then remember to keep it close to your body. Use both your legs and arms to help lift and push the item overhead.

The video below shows one way you can lift something heavy from the floor and get it to an overhead position.

Moving at your station

• Use your feet, save your spine! When you step to turn or to change direction, you reduce strain on your back from repetitive twisting.
• Vary your movements! Give your body a break from bending forward. Try some of the movements above like a squat lift, lunge lift, or hip hinge lift (depending on how heavy your object is).
• Try a new move! The video below shows you how to do a side lunge to lift. Remember to use your leg strength and keep your spine straight.

Helpful tip: If you are waiting at your station for a process to finish, take a deep breath, stand tall, and shake out any tension from your muscles.

Whether you’re standing up or sitting down, keeping your body aligned is important. Here are some ideas to keep your body comfortable in either position.

When Standing

Soften the knees

• Avoid “locking out,” or hyperextending, your knees when standing. Your legs should be straight, but not pushed back into the locked-out position.

Neutral spine

• Everyone’s neutral spine—also known as the natural curve in the spine—is different. Some people have a more curved spine, others have a more straight spine. Knowing what your neutral spine position is helps you keep your low back healthy. It also reduces pressure and lowers your risk of getting hurt when you move your body to reach, stretch, and walk.
• The goal is to find your neutral spine position and maintain it comfortably. Neutral spine does not mean tightening a lot of muscles—it’s not a workout! Finding and holding your neutral spine might feel unfamiliar in the beginning, but it should not feel like you are straining. Also, your neutral spine position does not have to be perfect! Just aim to get a little better each day.
• In the following video, Crossover acupuncturist John Ellis, and physical therapist Molly Taylor talk through three strategies that can help you find your neutral spine:

Finding Neutral Spine

When Sitting

• If your chair has arm rests, use them! The key is to support the forearms so that your shoulder muscles can relax.
• If your chair has a backrest, sit as far back in the seat as you can so your back rests against it. If you sit forward in the chair, it could cause you to bend backwards or to slouch forward.
• When you’re seated with your back against the backrest, your feet should be flat on the floor. This releases pressure on your low back, legs, and feet. If you can’t reach the floor, you may need to use a footrest. (A box or stack of books can work here!)
• If you feel the front edge of the chair digging into your calves or behind your knees when you sit all the way back in the seat, you may need a chair with a smaller seat. Want to find the right size? Measure the distance from the back of your knee to your buttock while sitting. Then, try to find a chair with a similar length so you can use the backrest comfortably.

Making time to rest and recharge after a long day is important. If you sit or stand for a long time each day, gentle movements afterwards will make you feel centered and relaxed. Here are a few ideas that can help you unwind and realign.

Stretch

Loosen up those tight muscles. Stretching also helps you relax, de-stress, and relieve your pain.

Balance

By using the muscles you don’t use at work, you restore balance to your body. If you constantly turn to the right at work, do some turns to the left when you get home. Keep it simple. Just focus on smooth, comfortable motions. Do anywhere from 10-20 slow reps.

Cool it 

If something is painful or sore, it’s a sign of inflammation. Applying ice can help reduce that inflammation. Put a towel between your skin and the ice, and apply for 10-15 minutes at a time.

Meditate

Even 1-2 minutes of quiet time can be helpful! Meditation helps clear your mind, reduce stress, and gives you a chance to focus on gratitude.  

Deep Breathing

Controlling your breathing also controls your stress levels. Taking deep breaths helps slow your heart rate, reduce tension, and focus on being present. Watch this short video to learn how to breathe for stress relief:

Breathing for Stress Relief

On the days you don’t work, take a bit more time to focus on rest and recovery. 

Sleep

Adequate rest is essential for recovery. Try going to sleep around the same time every night, and make it a goal to get 6-8 hours of sleep each night. Sleep gives your body time to recover so you can take on the next day relaxed and ready. For more information on how to get the best rest, visit our Be Well page on Sleep.

Nutrition

Eating nutritious food is so important because it’s fuel for your body. If you eat and drink healthy things during the day, your body will feel much better both during work and on your off days. Keep your moods steady by staying away from sugary items like soda and candy. Make room for fresh fruit, vegetables, and grains that fill you up and keep you energized.  

Hydration

Drink plenty of water and avoid drinks with added sugar like soda, juice, and energy drinks. 

Movement

Staying active on your days off helps your body work out tension or stiffness. Try taking a slow walk outside, exercising the parts of your body that aren’t tired, or doing some gentle stretching.

De-stress

Do something you enjoy. Read a book, spend time with loved ones, or set some time aside for other forms of self-care.

The stronger you are, the more your body can avoid injury. You can build strength slowly just by working your muscles against resistance. That resistance can be your body weight, resistance bands, household items, or free weights like dumbbells or kettlebells. There are many options!

The key is to start with an amount of resistance that doesn’t feel too easy but also doesn’t cause you to strain. Choose a weight that you can move with good control. 

Below are some strengthening exercises grouped by activities you might do at work. Start wherever it makes sense for you!

If you lift items from the ground, try:

Squats

Hip Hinge for Low Back Pain

If you lift items overhead, try:

If you push a pallet jack, try:

Squats

Having good balance is more than being able to stand on one leg. It also means being able to keep your balance while carrying heavy things, bending down, reaching up to high places.

Most importantly, it means being able to recover your balance quickly if you do lose it so you can avoid falling or dropping what you are carrying.

Many things affect your balance including pain or previous injuries. It can also be affected by tired muscles and stiff joints.

No matter where you  start, you can improve your balance! Try out the exercises below.

Single Leg Stance

This exercise is simple, but very effective. With your arms by your sides, simply stand on one leg and lift the other leg a few inches off the ground. Start by balancing like that for 30 seconds and work up from there. Stay close to a wall or sturdy furniture in case you lose your balance. The video below demonstrates the stance:

Need more of a challenge? Try one of these variations:

• Balance on one leg, eyes closed, while holding onto something.
• Balance on one leg, eyes closed, without holding onto anything.

Rock The Boat

Stand with equal weight on both feet and with your feet shoulder-width apart. Slowly and with control, shift your weight gradually onto your left foot. As you do this, keep your head and body straight; avoid bending or twisting the neck or body. Allow your left knee to bend slightly so it feels comfortable and stable.

When all your weight is on your left foot, slowly lift your right foot a few inches off the ground and hold for 30 seconds.

Then, slowly place your right foot on the floor and perform the exercise on your right foot.

Practice this exercise once a day, starting with three repetitions; one repetition includes 30 seconds on each foot. Over time, add more repetitions as your balance improves.

Single Leg Reaches

Lean forward smoothly and with control. You should feel your body bending at your hip, where your thigh meets your body, while your back remains straight. Avoid rounding the lower back as you lean forward.

Watch these four videos to learn more about your feet. These videos include information about foot types, how to pick out the right pair of shoes for your feet, how to care for your feet, and common foot problems.

Getting to Know Your feet

This introductory video on foot health will teach you about your feet, what the different foot types are, and how to identify your foot type.

Choosing the Right Shoe

This video offers simple tips and tricks for picking out the right pair of shoes for your feet.

Relieving and Preventing Pain

Learn about injury prevention and recovery, including some general stretches and exercises to try when you have achy feet.

Managing Common Conditions

This video will teach you tips and tricks for caring for your feet if you have diabetes, bunions, or plantars fasciitis.

Your Crossover care team is here to help. We have coaches who can make a plan so you know where to start. Our mental health team can talk you through your stress and anxiety. Your physical therapy team can help you recover from injury with safe movement. Or you can start with a physical for a full picture of your overall health. Wherever and whenever you’re ready to begin, just start a Conversation with your Crossover care team. We want you to be well.