We now turn to the most familiar arena of back pain: work-related injuries. In workers under the age of 45, back pain is the number one cause of disability. More than half of workmen’s compensation is paid for injuries to the back. Clearly, the stakes for industry are high. But while 90 percent of the money spent on back pain goes toward treatment, only 3 percent goes toward preventative or educational programs. As we have seen, most back problems occur gradually, from long-term, incremental damage. Disks wear out from repeated trauma, resulting in a bulge or rupture. Trigger points form, referring pain along the back. The chances of subluxations increase, putting the nerve roots at risk for irritation. The highly sensitive facet joints are also at risk under these stressful conditions. The following tips can help guard against the many perils in the workplace.
Lifting is perhaps the most notorious activity for causing back pain. At jobs that require frequent lifting, always face the object you want to lift and always keep the weight close to the body. An object held close to the spine’s center of gravity will exert only that much weight on the vertebrae. Holding it away from you can increase this weight by as much as ten times. In lifting, straddle the object first. When bending over, even for a light object, it is important not to bend at the waist. Crouch close to the object while keeping your back as straight as possible and stand up keeping the same posture. You will feel pressure in your thighs as they flex to lift. This means you are lifting properly. Any lifting practice that makes the spine droop forward will severely stress the vertebrae and disks.
When lifting, it is crucial, too, that you never twist while carrying an object. Warehouse workers who frequently load boxes onto trucks are especially prone to this situation. The best way to do it is by holding the object as close to your center of gravity as possible. Then, take an extra step and turn your entire body without twisting at the waist. This may seem robotic and slow, but it will save you from back pain and lost work.
Another tip important to lifting is that when an object is very heavy or awkward, get help if possible. No one will be impressed if you lift an enormous bulk and throw your back out. Your boss, especially, will be unamused if you try something foolish for the sake of time.
Some warehouse workers, or anyone who lifts frequently, use a brace that adds support to the back. These can be of great value and come highly recommended.
While we’re on the subject of lifting, consider a technique that can be used in any part of your life, whether lifting boxes at work or laundry at home: the tripod lift. To do this, simply get down on one knee, slide the object up the leg that is on the ground and onto the other thigh. Then stand, using the muscles in your legs while keeping the object close to your body. Another good technique is called the “golfer’s lift,” named after golfers who take the ball from the cup while balancing their weight on their putter. When bending in this fashion, the only motion is at the hip as you keep your spine straight and balance yourself on an object—a chair or cabinet door. The key to both of these methods is maintaining the normal shape of the spine while lifting.
If your job entails working in an office, there are many risks you should consider. Repetitive strain disorders require just that—repetition of motion. Although objects around the office are not heavy, the frequency of certain activities inflicts cumulative injuries on the spine. Injury may come from staying in one position too long as well.
At the office, the great danger is slouching while at the desk. To avoid putting strain on the lower back and neck vertebrae, sit at your desk with your buttocks flat against the back of the chair, with feet flat on the floor. The knees and elbows should bent be at a comfortable 90 degrees. Put the height of the chair at a level that doesn’t require bending over. If you have a chance, stand up for a few minutes every hour or two to relieve stress on the lower back. You can also use a cushion for your lower back to ease the weight of sitting for long periods. Remember that when sitting, there is greater stress on the spine than when standing.
Make your environment work for you. Arrange objects around your desk so that you don’t have to twist to reach them. You shouldn’t have to move your head too much to do your work. Your computer screen should be placed directly in front of you, with the top of the monitor at eye level. Keeping your head bent forward as in reading causes your head to hang on your neck ligaments, spraining them. When talking on the phone, never cradle it between your shoulder and head, as it strains the neck vertebrae. Get a headset, speaker-phone, or simply get in the habit of holding it with your hand. Putting the neck vertebrae at constant risk will eventually catch up with you.
Standing positions, though they put less stress on the spine, can be harmful as well. If you stand with a straight posture, there is minimal pressure on the vertebrae. Any deviation from the center of gravity, however, puts you at risk. Since you are less restricted in movement when standing, there is greater likelihood of wavering. Try to retain the best posture you can. Every effort will help.
If your job entails standing for long periods, avoid wearing high heels, as this puts the pelvis into misalignment with the lower spine, causing it to compensate by bending beyond its range.
Try to prop one foot on a small stool when standing. This will take pressure off the lower back by restoring a healthy curve. Avoid “swayback,” or standing with your knees locked backward and neck bent forward. This causes the spine to curve forward in the lumbar region while curving backward near the shoulder blades. Instead, stand with knees properly flexed forward. Strong abdominal muscles are helpful here.
All this advice stands for those working on the assembly line. Care should be taken when lifting as well as standing or sitting in one place for a long time. Avoid reaching for objects above your head. If you need to do overhead work, get a ladder or stool. Notify a supervisor if faulty equipment causes you to exert more force than should be required. Operating such equipment can cause serious strain to the lower back. Do not be over-competitive with your co-workers. This can lead to rapid and careless movements that when repeated over a workday can harm the ligaments, disks, and facet joints.
More and more employers are recognizing the dangers of repetitive strain and implement measures to reduce them. However, it is your back, and any condition at work that puts it at jeopardy should be taken seriously. Your spine is a vital part of your health and happiness. Employers who do not recognize this run the risk of losing you to back pain or bad morale. It is in their economic, if not humane interest to watch your back.
