Redo for November 2011

PREVENTING BACK PAIN AT WORK

A number of common factors can contribute to back pain at work. For example:

• Force. Exerting too much force on your back such as by lifting or moving heavy objects can cause injury.
• Repetition. Repeating certain movements can lead to muscle fatigue or injury, particularly if you're stretching to the limit of your range of motion or using awkward body positioning.
• Posture. Slouching exaggerates your back's natural curves, which can lead to muscle fatigue and injury.
• Stress. Pressure at work can increase your stress level and lead to muscle tension and tightness, which can contribute to or worsen back pain.

People who work in certain occupations such as nursing, construction and factory work can place significant demands on your back. Even routine office work can cause or worsen back pain. Understand what causes back pain and what you can do to prevent it. 

The following strategies can reduce your risk.

Get in shape

Being overweight and out of shape are a dangerous combination because of the stress and pressure they place on the spine. Getting in shape by doing aerobic conditioning on a treadmill, stair machine, or elliptical trainer accomplishes two things:

• It strengthens the trunk muscles so they can support the spine
• Burns calories, which increases weight loss.

Proper lifting

• Plan ahead what you want to do and do not be in a hurry.
• Position yourself close to the object you want to lift.
• Separate your feet shoulder-width apart to give yourself a solid base of support.
• Bend at the knees.
• Tighten your stomach muscles.
• Lift with your leg muscles as you stand up.
• Don't try to lift by yourself an object that is too heavy or an awkward shape.
• Get help.

Adjust your workstation

Start by adjusting your chair to support your back. First, adjust the lumbar support to fit your low   back’s inward curve. Then, adjust the height so your feet can rest flat on the floor. Place your computer monitor and keyboard directly in front of you.

Stay active

Avoid sitting in one position for hours at a time. So make it a point to take a break every hour and get out of your chair to walk. Doing so will strengthen the muscles in your back and lubricate the spine.

Posture exercise

A few simple posture exercises are often all it takes for many people to begin finding relief for back problems. Even better, posture exercises are often beneficial in relieving hip pain, leg pain, and stiff neck and shoulder pain.