PREVENTING BACK PAIN – AN OCCUPATIONAL HAZARD

HOW IS BACK PAIN AN OCCUPATIONAL HAZARD?

Heavy lifting, repetitive movements, and sitting at a desk all day can take a toll on your back. Whether it’s dull and achy or sharp and stabbing, back pain can make it hard to concentrate on your job. Unfortunately, many occupations — such as nursing, construction and factory work — can place significant demands on your back. Even routine office work can cause or worsen back pain.

WHAT ARE THE COMMON CAUSES OF BACK PAIN AT WORK?

A number of factors can contribute to back pain at work. For example:

• FORCE: Exerting too much force on your back — such as by lifting or moving heavy objects — can cause injury.
• REPETITION: Repeating certain movements can lead to muscle fatigue or injury.
• POSTURE: Slouching exaggerates your back’s natural curves, which can lead to muscle fatigue and injury.

Of course, certain medical conditions and lifestyle factors — such as obesity, sleeping position, poor physical condition, smoking, and stress — also can contribute to back pain.

WHAT CAN I DO TO AVOID BACK PAIN AT WORK?

You can take steps to prevent back pain and injuries at work. For example:

• Maintaining a healthy weight minimizes stress on your back. For most healthy adults, doctors recommend at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week. Combine aerobic exercise, such as swimming or walking, with exercises that strengthen and stretch your back muscles and abdomen.
• When standing, keep your weight balanced on your feet. Don’t slouch. To promote good posture when sitting, choose a chair that allows you to rest both feet flat on the floor while keeping your knees level with your hips. If necessary, prop your feet with a footstool or other support. If the chair doesn’t support your lower back’s curve, place a rolled towel or small pillow behind your lower back. Remove your wallet or cell phone from your back pocket when sitting, to prevent putting extra pressure on your buttocks or lower back.
• When lifting and carrying a heavy object, lift with your knees and tighten your core muscles. Hold the object close to your body. Maintain the natural curve of your back. If an object is too heavy to lift safely, find someone to help you.
• Use lifting devices, when available, to help you lift loads. Try to alternate physically demanding tasks with less demanding ones. If you work at a computer, make sure that your monitor, keyboard, mouse, and chair are positioned properly. If you’re on the phone most of the day, use a headset. Avoid unnecessary bending, twisting, and reaching. Limit the time you spend carrying heavy briefcases, purses and bags. Consider using a rolling suitcase.
• If you must sit for a prolonged period, change your position occasionally, stand up, or stretch whenever you feel tired.
• Back pain can plague your workdays and free time. You’re not stuck with it, though. Take time to examine your work environment and address situations that might aggravate your back. Even simple steps to ease back pain are steps in the right direction.

WHY KIMS?

KIMS is dedicated to providing patients with the best clinical treatment for disorders of the spine and nerves. KIMS’ multidisciplinary approach affords patients the greatest number of treatment options. Diagnosis and treatment are centrally coordinated, so that patients may benefit from more than one opinion and avoid duplication of screening and testing procedures.