Back pain at work: preventing injury and taking the first steps

Reading time: approximately 5 minutes

A colleague lifts a box, straightens up, and grimaces, clutching their back: this scene is all too common in many workplaces. Back pain at work is one of the most frequent injuries in Quebec, whether in warehouses, construction sites, or offices. The good news? The majority of these injuries can be prevented with proper handling techniques, and the immediate actions taken after a sprain help the person recover more quickly and safely. In this article, we'll review how to lift a load without injury, what to do in the minutes following sudden back pain, and how your company can prepare.

Why is back pain at work so common?

The back is subjected to strain every time we lift, carry, push, or pull a load. Injuries rarely happen by chance; they most often result from a combination of well-known factors.

• Loads that are too heavy or poorly distributed — lifting alone what requires two people;
• Twisting movements — twisting the torso while holding a load;
• Prolonged postures — staying bent over or sitting for long periods without changing position;
• Repetitive gestures — repeating the same movement dozens of times per shift;
• Rushing — trying to save time by skipping steps.

CNESST also reminds us that manual handling of loads is one of the major risks to assess and control in any workplace in Quebec.

Lifting a load without injury: the right technique

Before even touching the load, take three seconds to assess: Is it heavy? Bulky? Is the path clear? Then, apply the basic technique:

• Approach the load, feet shoulder-width apart, one foot slightly in front;
• Bend your knees, not your back — this is the golden rule;
• Keep the load close to your body, at waist height;
• Straighten up with your legs, keeping your back straight, without sudden movements;
• Pivot with your feet, never with your torso;
• Ask for help or use a trolley as soon as the load exceeds your capabilities.

Sudden back pain: first steps

Despite all precautions, a "sprain" can occur. Here's what to do in the first few minutes:

• Stop the activity immediately. Continuing to exert yourself risks worsening the injury.
• Help the person get comfortable, often sitting or lying on their side, knees slightly bent.
• Apply cold for the first 24 to 48 hours: a cold pack wrapped in a cloth, for about 15 to 20 minutes at a time.
• Avoid prolonged complete immobility: as soon as the pain allows, encouraging light movements usually aids recovery.
• Report the incident to the manager or workplace first aider, as required by your prevention program.

Watch for warning signs: pain radiating down a leg with numbness, loss of strength, pain occurring after a fall or significant impact, or urinary problems require immediate medical evaluation. In case of doubt after a fall from height, do not move the person and call 911.

Equipping your workplace for effective response

A prepared workplace means a team that knows what to do and accessible equipment. Ensure your first aid supplies include instant cold packs, easily accessible near handling areas. Your kits must comply with CSA Z1220 standards — we discuss this in detail in our article on office first aid kits.

Training is also part of preparation: trained first aiders more quickly recognize situations that require medical assistance. Our online courses allow your teams to learn essential actions at their own pace.

Key takeaways

Workplace back pain is primarily prevented by good habits: bending your knees, keeping the load close to your body, pivoting with your feet, and asking for help when it's too heavy. If sudden pain occurs, stop the activity, apply cold, and watch for warning signs that require consultation. Employers and workers alike, make sure you have the right equipment on hand: cold packs, a compliant kit, and trained first aiders. Explore our first aid supplies to equip your workplace — because backs are protected before they get injured.

This article is for educational purposes only. In case of emergency, call 911.