Back Pain at Work: Preventing Aches, Pains and Injuries

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Understanding the causes of workplace back pain can help you avoid it!

It can make it hard for you to concentrate on your job.

It can be dull and annoying or screaming for attention. Whatever the case, back pain is something you don't need to experience while at work.

In today’s society many occupations can cause pain and strain on your back.

It doesn't matter if you're a factory worker, nurse, or construction worker. They all take their toll. Even something as seemingly mundane as office work can make that pesky back pain even worse, especially if you fall prey to bad habits.

Prevention and knowledge are the keys to avoiding back pain. It's important for you to understand both.

What Causes Back Injuries?

Back problems are caused by a variety of factors. Even doctors are puzzled about the causes of back pain. Of course, things such as family history are out of our control. We can, however, take action against some of the other leading causes of this painful condition. Weight, flexibility and fitness can improve with lifestyle changes. Yet other factors can be related to our work and not be within our control to prevent accident and injury.

Among the key work-related factors leading to back pain and injury include:

The amount of force that you exert on your back can lead to injury. Lifting or moving heavy objects are factors when your job is physical.

When you perform a certain movement over and over again, the repetition can lead to injury. Repetitive injuries stem from muscle fatigue or injury. When you stretch to the end of your range of motion you often invite back injury.

Another key factor is posture. This simply refers to the way we sit or stand as we perform our daily tasks. Those who work at a desk or on a computer, for example, may experience those nagging aches and pains that come from sitting too long. A good rule of thumb to follow is that your body can only tolerate any one position for not more than twenty minutes at a time. Be sure to adjust so that your body can also adjust and be more relaxed.

The effects of stress have been more widely acknowledged as causes of pain and illness. When pressures either in the workplace or at home increase this leads to muscle tension. This, and the tightness that comes with it, can soon become that annoying back pain.

How to avoid injuries

By keeping ourselves fit we have already taken the first step in preventing back injury and pain. It's equally important to keep your work environment as safe and sound as your can.

Get Physically Fit

Regular exercise is the key here. Despite the fact that you may have a physically demanding job it is also important to exercise on a regular basis. Not only will your back be healthy but you will keep your weight under control. Remember, that extra weight only adds stress on your back.

There are specific exercises you can do that will benefit your back muscles. Known as "core strengthening exercises," they are so called because they work stomach and back muscles. When muscles are strong and flexible you will be well on the way to keeping your back in top condition.

Pay Attention to Posture

It should be obvious that poor posture will add strain on your back. Poor posture, (slouching or curving your back) actually goes against your body's correct posture. With correct posture you will feel more relaxed with less effort placed on those all important back muscles.

Standing Posture

Learn to vary weight from one foot to another if you find yourself standing for long periods. Another great idea is to use a box or foot stool to relieve back pressure. Remember to hold reading material at eye level. Bending forward to perform hand or desk work is also a no-no. Think before you act.

Sitting Posture

You should choose a chair that supports your back. This will help to promote comfort and good sitting posture. Your chair should be adjusted so that your feet comfortably touch the floor. It's vital to support your lower back. If your chair does not do this a few tips include placing a rolled towel behind your back or perhaps using a small pillow. Something as simple as removing a wallet from your back
pocket can make a difference in how your back feels. This will avoid you disrupting your Lower back area.

Lift Properly

As with so many things in life, there is a right way and a wrong way to lift properly. Let your legs do the lifting. Don't be shy to ask for help when lifting a heavy object and remember to keep objects close to you when lifting.

Adjust Your Work Space

Give some thought to how your workspace or office is setup. Look for ways to modify your personal area so that it is comfortable and safe. Take a look at how you are performing repetitive tasks. The key here is to decrease the force and maintain a healthy posture at all times. Perhaps there is adjustable equipment you could use when performing physically demanding tasks. If you use the telephone a lot in your work, maybe a headset would be good for you. By all means, do not cradle the telephone between your ear and shoulder. For those of you who work at a computer you should check and make sure that the monitor and chair are positioned exactly right for you.

Adopt Healthy Work Habits

You should be aware of your surroundings while at work. Here are some simple steps you can take to prevent back pain:

Plan Your Moves

A little thought beforehand can help you to avoid high-risk behavior at work. If you don't have to bend, reach or twist, then don't. Plan another way of accomplishing the same goal. Set limits as to how long you carry essential items such as brief cases or purses. Think ahead where you are going to put something heavy that you have to lift. Make sure that the area you intend to use is clear of anything that can upset your posture and cause back ache.

Listen to Your Body

It's important to change your posture if you find yourself sitting or standing for prolonged periods. A good rule of thumb is to take a 30-second break every 30 minutes to stretch and move about. Common sense would dictate that if your back begins to ache, stop whatever your are doing that is causing the problem.

Minimize Hazards

You can really cause injury to your back in a fall. Stylish though they may be, it might be smart to forgo wearing those high-heals. Non-slip soles on low-heeled shoes offer more safety and comfort. Scout your work area for hazards, big or small, that may cause you to slip or fall.

Work on Coordination and Balance

There are a number of good balancing exercises that will help you stay steady on your feet. Simple walking is a good way to combine coordination, balance and exercise.

Reduce Stress

When we are under stress our muscles tense up. This can actually make you more prone to injury while at the same time reducing your tolerance to pain. Remember, reducing stress both at home and on the job is important to our overall well-being.

Practice deep-breathing exercises to reduce stress and learn other coping skills. Talk to a friend or take a walk. In other words, do whatever you can to reduce stress and you will find life a much happier place to be.

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