Avoiding Back Pain At Work

Back Pain At Work

An aching back can severly effect your ability to do your job. Knowing what causes backaches can help you avoid them.

It doesn't matter if the pain is dull and just annoying or if it is sharp and intense. Back pain can make it very hard to concintrate on your job. There are many occupations that put heavy demands on your back. Factory work, nursing, construction trades can all cause you to evently have back problems. Even office work where you are sitting all day can have an effect on your back if you fall into bad habits and don't take the proper precautions. But you can avoid back pain and back injuries if you pay attention to what can cause them and take proper care of your back before they arrive.

So what can cause back pain and injuries? Well no one is sure of all the causes. In fact most back problems are caused by a combination of different factors. Some factors such as weight, flexibility, fitness, and posture can be controlled. Other factors such as a family history of back problems may be harder or impossible to control. There are a few work related factors that are associated with an increased risk of back pain or injury.

*Force- Exerting too much force on your back may cause injury. If your job is physical in nature, you might face injury if you frequently lift or move heavy objects.

*Repetition- Repetition of motion refers to the number of times you perform a certain movement. Overly repetitious tasks can lead to muscle fatigue or injury. This is especially true if they involve stretching to the end of your range of motion or awkward body positioning.

*Posture- Posture refers to your position when sitting, standing or performing a task. For example if you spend most of your time in front of a computer, you may experience occasional aches and pains from sitting still for extended periods of time. On average, your body can tolerate being in one position for about 20 minutes before you feel the need to adjust. Also it has been discovered that prolonged sitting is the leading cause of degenertive disk disease which is one of the major problems of long distance truck drivers.

*Stress- Pressures at work or at home not only raise up your stress level but can lead to muscle tension and tightness, which may in turn lead to back pain, and or strained or pulled muscles.

Ways to avoid back injuries

The best way to prevent back injuries is to be as fit as you can possibly be. Even if you are very active on your jobthere are still steps you can take to get and keep yourself in shape. Being active at work is good but it does not replace a good exercise program designed for your back. A regular exercise program is your best bet in maintaining a healthy back. First you need to keep your weight in check. Carrying around a healthy weight for your bodies frame size will greatly reduce the stress to your back. You can do specific strength and strecthing exercises that are targeted to your back and stomach muscles. Remember your stomach mucles work with your back musles so you need to work on both of them. Doing regular exercises will also increase your flexibility. Strong and flexible muscles will go a long way in keeping your back in top shape.

Poor posture adds stress to your back. When you slouch or stand with a swayback, you exaggerate your back's natural curves. Such posture can lead to muscle fatigue and injury. In contrast, good posture relaxes your muscles and requires minimal effort to balance your body.

*Standing posture- If you stand for long periods, rest one foot on a stool or small box from time to time. While you stand, hold reading material at eye level. Don't bend forward to do desk work or handwork.

*Sitting posture- To promote comfort and good posture while sitting, choose a chair that supports your back. Adjust the chair so that your feet stay flat on the floor. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back. Remove bulky objects, such as a wallet, from your back pockets when you sit because they disrupt balance in your lower back.

*Lift properly- There's a right way and a wrong way to lift and carry a load. Some key tips for lifting the right way include letting your legs do the work, keeping objects close to your body and recruiting help if a load is too heavy.

*Adjust your workspace- Look at how your office or workplace is set up. Think about how you could modify repetitive job tasks to reduce physical demands. Remember that you're trying to decrease force and repetition and maintain a healthy, safe posture. For example, you might use lifting devices or adjustable equipment to help you lift loads. If you're on the phone most of the day, try a headset. Avoid cradling the phone between your shoulder and ear to free up your hands for yet another task. If you work at a computer, make sure that your monitor and chair are positioned properly. If your job requires long periods of setting, get up and walk around occasionally.

*Reduce stress- Being under stress causes you to tense your muscles, and this can make you more prone to back injury. In addition, the more stress you feel, the lower your tolerance for pain. Try to minimize your sources of stress both on the job and at home. Develop coping mechanisms for times when you feel especially stressed. For instance, perform deep-breathing exercises, take a walk around the block or talk about your frustrations with a trusted friend.

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