Why do I get back pain at work?

How does my back get sore?

Two of the 5 main ways of increasing the risk of a work related injury are sustained postures and repetitive movements. Both of these can increase back pain at work.

Do you sit/stand for long periods?

If you do anything for longer than 2 minutes it is considered a sustained posture and especially if done in an ergonomically unfriendly position.

Do you lift/move/push pull for work?

When you perform a movement more than 2x a minute it is considered repetitive. Risks increase with heavy and awkward shaped loads.

What can you do about it?

The most important thing to do is to try and do your task whether it be sitting/standing or lift/push/pulling, with the best biomechanics available to you! When we do too much of something, our muscles adapt to the positions they are in most often and then start to shorten or lengthen depending on the position.

Top 5 ways to reduce back pain….

1. Move more: Sitting or standing for long periods, causes changes in your resting muscle length, this then changes the load in your joints, tendons and ligaments. And causes fast twitch fibre moving muscles,  trying to work as stability muscles and failing!
2. Pause and Stretch after awkward postures: Working in awkward postures in inevitable,  but make sure after you STOP for at least 30 seconds to allow blood flow back into fatigued muscles, then stretch in the reverse position. For example, bending forward and to the left, perform a back extension and bend to the right! It’s not rocket science, but it helps AVOID INJURY!
3. Set up your desk and chair for you: Make a time to time to get your desk and chair set up by a professional. Is your seat pan the correct depth for your legs? Is your screen at the right height? Do you need a sit stand desk or a a vertical mouse? Check out our basics to setting up your desk HERE.
4. Lift with the strongest muscles in your body you LEGS: Did you know that only 10% of workplace injuries are from your legs….why is this? It is because your body is designed that way. We are designed to lift with the biggest muscles in your body your thighs! And when you use a machine how it is designed it doesn’t break down!
5. Move with your feet, don’t twist your back: Reaching, twisting and lifting, OUCH! Keep your arms close to your body whilst you lift, then you can avoid compromising your back posture, move your body with your feet and walk to move your item, instead of stretching and hurting yourself!

Do you have staff regularly off to physio appointments? Why not reduce time travelling to appointments, make collaborative plans to get workers back to full duties quicker and encourage staff to look after themselves.  Win, Win!

• We offer: Onsite Physiotherapy treatment,
• Return to work planning,
• Job dictionaries,
• Job task analysis,
• Manual handling training designed for your industry,
• Ergonomic desk assessments and more!

Contact us to make your business more efficient with Onsite Physiotherapy, book a free workplace consultation today!

info@benefitcorporatehealth.com.au

Call us on 0410 866 694

Have a great day!