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Back Pain Prevention in Construction: 10 Tips for Success

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If you work in the construction industry or a related field, you’re especially vulnerable to back pain and complicated lower back issues. The good news is, most back injuries and pain are preventable with the right habits and strategies.

What are the most important steps to take?

Why Back Injuries Are So Important to Prevent

First, let’s address why back injuries are so important to prevent. Back injuries are among the most common injuries on construction job-sites, and they can be devastating to a person’s physical health and sense of wellbeing. After a single back injury, a person can struggle with back pain for the rest of their lives – and interfere with their ability to work in the future.

Because of this, and because back injuries can also be difficult to treat, back injuries are disproportionately expensive for construction companies and insurance companies.

Also, most back injuries can be prevented with simple policies and procedures – so there are few, if any costs associated with back injury and back pain prevention.

Tips for Back Pain Prevention

If you’re an employee in the construction industry, you should follow these tips for back pain prevention. If you’re an employer in the construction industry, you should ensure that all of your employees follow these tips.

  1. Avoid lifting whenever possible. Back injuries are most commonly attributable to lifting something that’s too heavy, or lifting something the wrong way. Accordingly, you can prevent many back injuries by avoiding the lifting action altogether. Is there an alternative way you can move heavy items? Is there a way to avoid this work entirely?
  2. Store materials at a convenient height. If and when you do need to move things, store those materials at a convenient, accessible height. Ideally, these items will be available at or above waist height, making it easier and more intuitive for employees to lift these items properly.
  3. Lift with your legs. Lift with your legs” is a common instruction, and an essential one to follow. But what does that really mean? Basically, it means bending your legs and using your legs as a main source of force when attempting to pick something up; the alternative, bending over and rounding your back, can set you up for a herniated disc or a similar injury.
  4. Avoid twisting your spine. Similarly, you should avoid twisting your spine when lifting or carrying something, as this can render you prone to injury as well. Also, when carrying something, keep it close to the center of your body.
  5. Utilize extra equipment. Carts, dollies, forklifts, and hoists are just a few of the tools and resources that can assist you in lifting and moving things. Utilize these pieces of equipment whenever you have the opportunity.
  6. Use proper posture when sitting or standing. Even if you’re not exerting yourself, sitting or standing with poor posture can increase your risk of a back injury. Keep your spine straight and your shoulders back at all times.
  7. Use major muscle groups to lift. When lifting things, try to engage your biggest muscle groups, rather than relying on areas of your body with limited to no muscle mass. For example, the latissimus dorsi (lat) muscles in your upper back that help you extend and rotate your arms are typically bigger, stronger, and more resilient than the smaller, thinner muscles in your lower back.
  8. Get help. Instead of lifting something heavy by yourself, consider getting help. There’s no shame in team lifting something if it means both people are less likely to suffer a back injury.
  9. Take breaks (and rotate crew members). Don’t lift more frequently than necessary. If you’ve been lifting and carrying things to the point of being fatigued, take a break and consider rotating out with another team member. Share responsibilities associated with back injuries with the rest of the team.
  10. Rest and recover when necessary. If you do experience a back injury or suffer from any back pain, take the time to rest and recover. If you push yourself too far when you’re already injured, you could end up making your injury much worse. Get the medical help you need and refrain from engaging in heavy lifting responsibilities until you’re 100 percent better.

Bonus Tip: Hold Others Accountable

Here’s one more important tip for you: hold other people accountable to following these standards. There’s much you can do to prevent injuries in your own approach to work, but part of maintaining a safe job-site is helping other people stay safe as well. Don’t be afraid to call someone out and educate them when you notice them lifting something incorrectly.

Simple, inexpensive, proactive efforts are usually more than enough to prevent back injuries. Don’t let lax standards at your construction job-site harm your best workers.

Michelle has been a part of the journey ever since Bigtime Daily started. As a strong learner and passionate writer, she contributes her editing skills for the news agency. She also jots down intellectual pieces from categories such as science and health.

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Health

The Scientist as Storyteller: How Steven Quay Makes Complex Medicine Relatable

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Scientific discovery often struggles to reach the people it is meant to serve. The distance between research and public understanding can be vast. For most scientists, publishing in peer-reviewed journals is the endpoint. For Dr. Steven Quay, it is only the beginning. His career has been defined not just by what he has discovered, but by how he communicates it. 

Scientific trust today faces growing skepticism and misinformation spreads faster than facts, Quay has embraced a rare role. He is both a scientist and a storyteller. His ability to bridge the technical and the human is what makes his voice resonate across disciplines, institutions, and communities.

Writing as a Lens into the Human Side of Science

One of the clearest examples of Quay’s narrative instinct lies in his writing. He has authored three major books, each rooted in a different part of his life and expertise. Together, they show how a medical researcher can also be an accessible public thinker.

In Stay Safe: A Physician’s Guide to Survive Coronavirus, published June 5, 2020, during the first days of the pandemic, Quay offered plainspoken, evidence-based guidance on protecting oneself and one’s family. It was not framed as a political statement or a policy directive. It was personal and grounded in the daily realities people faced. He wrote it not just as a scientist, but as someone who wanted to help others navigate a frightening time with clarity and calm.

His second book, The Origin of the Virus, tackled a more complex and controversial subject: the question of how SARS-CoV-2 emerged. Rather than speculate, Quay walked readers through the scientific evidence with the kind of transparency that is often lacking in public discourse. The tone was methodical, never alarmist. What set the book apart was its balance, engaging to a lay reader, yet rigorous enough to be taken seriously by professionals.

Then there is A Ride Through Northville, a deeply personal departure from the world of virology and oncology. Here, Quay revisits his childhood in Michigan, capturing the streets, friendships, and quiet moments that shaped him long before he entered a lab. The structure of the book mimics the experience of riding a bike through town, evoking memory not as a chronology, but as a sensory journey. For a scientist whose career has involved high-stakes research and global debates, this book offers a rare window into the reflective, grounded person behind the work.

Speaking Clearly Without Speaking Down

Quay’s communication skill is not limited to the written word. He has also become a frequent guest on health-focused podcasts and a speaker at public science forums. His TEDx talk on breast cancer prevention is one of the most viewed videos on the subject, and for good reason. He does not rely on drama or abstract theory. Instead, he explains mammographic density, hormonal risk, and clinical trial design in a way that makes the science both comprehensible and actionable.

In interviews, Quay has a habit of slowing things down. He avoids jargon unless he defines it. He is comfortable saying, “We don’t know yet,” which, in the realm of public science, is a kind of honesty that builds trust. He often discusses Atossa Therapeutics’ trials in plain terms, describing how experimental drugs like (Z)-endoxifen might help certain patients respond better to treatment. He emphasizes that these are ongoing studies, not marketing pitches, which sets him apart from many biotech executives.

Educating the Public Without Oversimplifying

One of the challenges of public-facing science is resisting the urge to oversimplify. Many well-intentioned scientists flatten complexity to fit the constraints of social media or mainstream news. Quay does not follow that path. He explains mechanisms and hypotheses with nuance, trusting that readers and listeners are capable of understanding more than they are often given credit for.

His social media presence reflects the same philosophy. He shares articles and research updates, but rarely with alarm or bravado. When he comments on current medical debates, he tends to lead with evidence rather than opinion. That steady tone has earned him a following that spans across ideological and professional divides.

During the pandemic, this approach stood out. While others chased headlines, Quay focused on distilling evolving guidance into practical advice. He acknowledged the limits of current knowledge, updated his views as new data emerged, and emphasized science as an iterative process. His voice became one that many people turned to not for certainty, but for clarity.

A Scientist’s Responsibility Beyond the Lab

Quay has often said that science does not exist in isolation. It is part of society. That belief informs why he writes, speaks, and engages in public discourse as actively as he does. He sees the scientist’s role not just as a producer of knowledge, but as a custodian of its meaning.

He has testified before the U.S. Congress and advised the State Department, not as a politician but as a physician-scientist committed to accuracy. In each case, his contribution has been grounded in data but shaped by a recognition of the human implications of policy and research.

This is especially evident in his work on breast cancer. By advocating for better screening tools and more personalized treatments, Quay speaks not only to clinicians and investors but to women facing real fears about their health. He explains the science behind mammographic density and hormonal modulation not just with charts, but with stories about what those risks mean in someone’s life.

Storytelling as a Form of Service

What makes Quay’s communication style compelling is that it never feels performative. He is not branding himself or building a media empire. He is doing what he believes scientists should do: make their work useful.

In every form of his storytelling, from the deeply personal to the technically specific, there is a throughline of responsibility. He understands that science touches people’s lives in ways that go far beyond the lab. For him, that means speaking clearly, writing honestly, and never underestimating the audience.

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