What can be done to combat low-back pain?
Over the years, loss control and safety programs have had a positive impact on the frequency of traumatic-type injuries involving falls, slips and trips, etc. What we are seeing more of is strains and sprains associated with overall fitness/core muscle strength than acute-type events.
One of the best ways to manage lower back pain is to improve general physical fitness with cardiovascular exercise, because that helps increase the supply of blood to all the tissues in your body. Regular stretching and movement are some of the best things you can do to prevent back injuries.
How can being fit help your back?
Being fit, which involves strength and flexibility, helps you maintain a healthy weight. Being overweight increases the risk of having lower back pain. Exercise also has a positive effect on mood, and having a positive mood is an important part of managing a chronic condition such as low-back pain.
What work-related things can you do to help avoid back injuries?
Even though the causes of back pain are not easily pinpointed and are probably due to a combination of factors — family history, overall fitness, flexibility, lifestyle — there are factors that are within your control. There are work-related factors that can impact your back. These include:
- Force. If you exert too much force on your back, you can cause injury, so jobs that require frequent lifts or moving of heavy objects can be a problem.
- Repetition. Overly repetitious tasks can lead to muscle fatigue or injury.
- Posture. Aches and pains can result from sitting still for long periods, such as in front of a computer. Adjusting your body every 20 minutes can help avoid problems.
- Stress. Pressures at work or home can increase stress level and lead to muscle tension and tightness, which can cause back pain.
What strategies can you employ at work to reduce the risk of back pain?
There are some things you can do to limit risk such as planning your moves, minimizing hazards, examining your workstation for potential issues such as proper chair height, position of monitor and keyboard, lighting, etc. But, remember back problems can be caused by many factors and your best defense is good body mechanics, following solid safety practices, and maintaining a physically active lifestyle.
David M. Weir is president of UPMC Work Partners. Reach him at (412) 454-8720 or [email protected].