Back Pain at Work: 5 Things You Need to Know

Most people will experience at least some degree of chronic back pain at some point in their lives. From minor issues to serious conditions requiring surgery, back pain can stem from improper form or overexertion when lifting weights, playing sports, or poor posture. Many people also tweak or injure their backs in the workplace; about 17% of workers' compensation claims in 2019 were for back injuries, according to the US Bureau of Labor Statistics.

Manual laborers who routinely lift heavy objects and work on their feet all day are more prone to acute and chronic back pain, but those who work in office settings are also at risk from extended periods of sitting, which can put pressure on the spine and strain back muscles. Here are some things to know about the occupational risks, preventative measures, and treatments for back pain.

Common Causes of Chronic Pain

Researchers of a 2011 study, published in the journal Folia Medica, polled a group of 430 industrial workers and found that more than 60% of respondents experienced low-back pain (LBP). This is because, as they stated, "work-related physical exposures, especially heavy lifting and manual materials handling, working in awkward postures, and whole-body vibration are well established risk factors for LBP."

Repetitive lifting of heavy loads, in particular, can place too much stress on the spine. Bending over too far and rotating the lower back when picking up heavy objects can also stretch the facet joints, which connect the vertebrae, and place added pressure on the disc. With repeated movements over time, the discs can tear or protrude, causing a hernia.

Some of the other common causes of occupational back pain include pulling or pushing heavy weights, crouching or bending for many hours, frequent posture changes, and sitting for several hours at a time.

Lifting Heavy Objects Properly

While it's best to avoid attempting to lift beyond your physical capabilities, there is a way to safely move heavy objects while protecting the spine. For starters, make sure to wear appropriate shoes that won't slide on the floor, so you can maintain balance as you pick up and lift the object. Do not hinge at the hips and bend from the back; rather, get into a squat position, bending at the knees, and use your legs to push yourself up while keeping the load close to your body.

Keep your spine neutral when lifting and moving the object and look forward to avoid running into someone or something. Take your time and try to avoid any sudden twists or turns.

Preventative Measures

A comfortable, work-compliant pair of shoes isn't important just for lifting. They can also take some of the stress off your spine if you have to be on your feet all day. Orthotic inserts may provide added cushion and protection. Meanwhile, those with a history of LBP or who regularly lift heavy objects may benefit from a lumbar support wrap or flexible brace.

In addition to supportive equipment, you can reduce your risk of LBP at work through a combination of exercise and stretching. Core exercises, like planks and sit-ups, strengthen the abdominal muscles, which in turn can stabilize the spine and improve balance. Stretching is also imperative as it warms up the muscles, making the transition from a passive to active state much more manageable. Toe touches, the cat stretch, and the Spiderman stretch with rotation are among the most effective warm-up exercises to protect the back.

Working in an Office Environment

People who work in office settings aren't immune to LBP. Poor posture and sitting at a desk all day can negatively affect your neck, back, and hips. When sitting, your hips and lower back should be up against the back of the chair, with your spine and neck in a neutral position. Use a pillow for lumbar support or find a better suited chair if needed. You should also sit close to the desk and keep your elbows propped up on the arm rests of the chair to limit pressure on your neck and shoulders.

Try not to sit for more than 30 minutes or so at a time. Make an effort to get up and walk around or stretch at regular intervals. A few minutes of movement is all it takes to reduce back muscle strain.

Treatment and Pain Management Options

Acute back pain generally goes away on its own within a month. Medication and physical therapy, however, can expedite the healing process and reduce pain. Ibuprofen and naproxen sodium are among the over-the-counter pain relievers that can help with back pain. Topical products, like ointments and patches, can also be effective. Muscle relaxants and some narcotics, with medical supervision, may help with more serious conditions.

Physical therapists, meanwhile, can prescribe specific stretches and exercises to strengthen the back and improve flexibility, alleviating pain and reducing the likelihood of future flare-ups.