Health By Francesca Morelli

Health Back Pain at Work

By FRANCESCA MORELLI

Pain As The Body's Defense

Four of five adults will experience at least one bout of back pain at some time in their lives. It is almost tied with common colds on the list of most frequent ailments.

Heavy lifting, repetitive movements and sitting at a desk all day take a toll on the back. “Pain is the body’s own selfdefense mechanism,” says Dr. Edward Laskowski, specialist in Physical Medicine and Rehabilitation of the Mayo Clinic. “Pinpointing an injury site so that one pays attention to it, protects it, and prevents further damage.” The body sends a signal from the site of the injury to the brain, which responds by organizing the delivery of appropriate pain-relieving chemicals and tissue repair. Whether it’s dull, achy or sharp, back pain can make it hard to concentrate at work. Even routine office work can place significant demands on the back.

THE RISK FACTORS

Different factors can contribute to back pain. First, force: exerting too much force, such as by lifting or moving heavy objects, can cause injury, especially if you are above the recommended weight for your height because of the significant impact on back muscles. Back pain most commonly affects the lower lumbar region of the spine. “This is normally due to the excessive strain to the muscles, ligaments and small joints of the skeleton,” continues Dr. Laskowski. Often overweight people are also unfit, and have poor muscle tone, which put them at increased risk, beyond having to support a heavier load. Another rule is to avoid 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 positioning. Furthermore, don’t underestimate posture, which represents another relevant risk factor: slouching exaggerates the back’s natural curves and can lead to muscle fatigue. Last but not least, stress: Pressure can increase your stress level and lead to muscle tension and tightness, which can contribute to or worsen back pain.

PREVENTION STRATEGIES

It is possible to adopt strategies to prevent back pain. Specialists recommend to include physical activities in the daily routine: for healthy adults, at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity – preferably spread throughout the week – and strength exercise at least twice a week. Maintaining a healthy weight minimizes stress on the back, as mentioned. It is recommended to combine aerobic exercise, such as swimming or walking, with physical activity that strengthens and stretches the back and abdomen. In term of posture, be aware that sitting badly in front of a computer for hours on end is storing up trouble for the back.

WORKSTATION FACTORS

The body can tolerate one position for only a short time before you feel the need to adjust. Workstation factors that can affect the back include desk equipment layout and position. Pay attention to chairs. By law, they must be stable. Using ergonomically correct chairs can help control posture. The basic rule is to plant feet on the floor or on a footrest and support the back by placing a rolled towel or small pillow behind the lower back if the chair doesn’t support the lower back curve. Remove the wallet or phone from your pocket when sitting to prevent pressure on your buttocks or lower back. “Remember that back pain can plague the workdays," concludes Dr. Laskowski "and free time.” Examine your environment and address situations that can aggravate the back. Even simple steps to ease back pain are steps in the right direction.•