How to Avoid Back Pain at Work_1694

favfopbjv

The big downside with back pain is that once it starts, it can take several days to clear up and it can be really hard to tough it out. The pain seems to go on and on and can range from a dull, nagging ache all the way through to sharp, sometimes almost unbearable pain. Obviously, this can make your time at work and home difficult.
What Are The Causes Of Back Pain At Work?
Many people who suffer from back pain or sciatica find that sitting at a desk, especially if they're using a PC for long periods at work, can trigger discomfort or pain. Others find that standing for long periods or lifting trigger problems.
Some people have specific incidents or accidents that form a clear starting point for a period of back problems and pain.
However, for most people the back pain is actually a result of how their body has to adapt to extended periods sitting, standing, and perhaps lifting.
For example if you spend a large amount of time sitting, your body has to adapt itself to that position. In doing so the first thing your back has to do is adapt to how your weight is supported through your hips and pelvis.
Of course, the way you sit, whether it's hunched over, upright, slumped has an effect on your back. However, what's most important is what happens to the muscles surrounding and supporting your back while you're sitting.
For example,[link widoczny dla zalogowanych], if you're in a relaxed state your gluteal muscles (the muscles in your bottom) can get weak and out of condition from lack of use, or your hip flexor muscles may get tight from being in a shortened position.
This combination of weakened gluteals and tightened hip flexors creates muscle imbalance, which often leads to posture related dysfunctions in your hips/pelvis and spine. These muscle imbalances place both your spine and pelvis into abnormal positions, which can be harmful to someone with a healthy back and potentially much worse for someone who is already suffering from back pain or sciatica.
Best Practices to Avoid Back Pain
Sitting at a Desk:
The previous example of extended periods of desk work or PC use with no variety or movement,[link widoczny dla zalogowanych], is one example of what we call "bad back habits". In other words, back problems and pain is often the result of routine things you do in daily life -sitting, ordinary activities at work and other habits.
The first step to correct the situation is to vary how you position yourself at your desk. One good practice is to make it a habit to get up and walk around every 20-30 minutes. You dont' need to walk far - just a trip to the end of your office area and back is sufficient.
Another good habit is to work your body in some way every 10 minutes or so. For example stand up if the phone rings or when you have to read something. Basically use these routine tasks as triggers to remind you to move.
Also,[link widoczny dla zalogowanych], whilst you're sitting remember to move your legs regularly. Move them into different positions such as stretched out in front, at the side, sometimes bent, sometimes tucked under the chair behind you. Just remember to keep your legs moving.
The next you can try is to change how you position your self at your desk. You can on an exercise ball which is great for your posture and abdominal muscles. You can also kneel periodically (you might want to get cushion or pad for your knees).
Standing at Work:
Some jobs require you to stand all day long. If this is the case make sure you have supportive footwear. It is best for your back if your feet are in a neutral comfortable position, so yu might also find cushion inserts helpful. These are generally used to provide a softer feel in the shoe and provide an extra layer between you and the ground and they can be added to most shoes without affecting their function. Cushion inserts are helpful if:
1) You are experiencing shin/knee/ankle pain along the outside of your leg.
2) You want a softer more supportive feel in your shoe.
Aim to keep your weight spread across both feet equally and avoid continually shifting your weight from one foot to the other. Especially avoid resting on one leg even if it is more comfortable, because this can place major stresses on your pelvis and spine.
Good Lifting Practices:
Most people are aware of the danger from lifting heavy weights improperly (you need to bend your legs and take the weight through your legs, not through your back and avoid any twisting as you lift).
However,[link widoczny dla zalogowanych], if you have to repeatedly lift items weighing more than 10 pounds (4.5 kilos), you need to make sure you do it properly because the stress of lifting incorrectly over and over will accumulate and ultimately damage your back. Even with lighter weights it's important that you lift and take the weight using your legs, not your back and absolutely avoid any twisting as you lift. Twist after you've lifted if you need to.
Lifting is particularly stressful for your back if you have been sitting for extended periods without stretching or movement. The lifting appears to be the problem, but in reality your back was already in a compromised state and the lift was just the last bit of stress that triggered the back pain. The problem actually began when your body began to experience muscle imbalances and postural dysfunctions that we talked about earlier - and you don't even know it.
Stress and Back Pain:
Stress typically causes your muscles to tense up and this makes you more prone to injury. If you combine muscle tension from stress with stiffness from sitting in the same positions for long periods, then add in lifting and you can see how this adds up to strain on your back. There are a range of practices to minimize stress - laughing, exercise, meditation, relaxing music, dancing, talking with friends can all help.
One of the key things to remember is that everything counts when it comes to looking after your back. That's why it's critical to learn all you can about looking after it and to learn how to help it heal if you do have back problems.