Published August 8, 2005
Sagario: Working is a big pain in the back for many
By
REGISTER STAFF WRITER
Back pain is the most common cause of job-related disability, and a
leading contributor to missed work.
That's according to the
National Institute of Neurological Disorders and Stroke. The institute
also says that annually, Americans spend at least $50 billion on lower
back pain.
I've experienced my own share of that billion dollar
back-breaking, spine-crunching pain for the past two years, pouring money
into chiropractic visits, buying countless bottles of pain relievers and
sacrificing cute high-heel shoes for more sensible flats.
Learning how to prevent, and appropriately treat and reduce workers'
back pain benefits employees and bosses, who both have the same goal:
Productivity.
Todd Schemper , a physical therapist with Work
Systems Rehab and Fitness, said one common cause for back pain is the
individual experiencing one particular incident, like lifting something
heavy, that can trigger a latent back problem.
For others, the
cause is not as clear, said Schemper , clinic manager in Des Moines.
Sometimes, improper body mechanics, repeated over time, can result in back
problems.
That's where stretching programs and proper body mechanics education
come in.
Something as simple as taking stretch and rest breaks
throughout the day to move your body in different positions can help stave
off injury, Schemper said. Standing up and rotating your trunk, reaching
your arms overhead and using a wall or pole to help stretch your hips or
calves are all quick exercises workers can do.
In factory jobs with
a lot of repetitive movement, workers should make it a point to move their
bodies in the opposite direction of the work movement so that there's
balance, he said. So if you reach to your right all day, also reach to
your left.
If you're already dealing with back pain, developing a stronger core -
back, pelvis and abdominals - can help to prevent future back problems,
Schemper said.
Sometimes, the remedy is in looking at how another
part of the body is out of whack, which is causing the back to do more
work.
Some jobs, like nursing, put a significant amount of stress
on your back.
In fact, back and shoulder injuries are the most
common injuries reported among workers at Mercy Medical Center, said Terri
Trepp , Mercy's manager of employee health.
The hospital emphasizes back injury prevention with measures like its
"no lift policy," which encourages nurses and nurses' aides to use
available lifting equipment to move patients.
"We really push
prevention," Trepp said.
In response to the growing girth of
patients, Mercy has in the past several years purchased several patient
lifts that can carry up to 1,000 pounds, said Maureen Allen, work
compensation coordinator at Mercy. Other devices like the "Air Pal," an
inflatable mattress used to transfer patients from bed to bed, and a gait
belt - which gives health-care providers a more secure grip on patients
when moving them - also help reduce back injuries.
Workers at Mercy are also encouraged to stay fit and work out their
core muscles.
"I don't think people know that the abdominals
actually do 90 percent of the stabilization of your back while lifting,"
Allen said. "If you have weak stomach muscles, you make yourself more
prone to back injury."
Walking while maintaining good posture -
with your stomach pulled in and shoulders back - is a great, simple and
effective way to start strengthening that core, she said.
http://www.mayoclinic.com/ has these additional tips for
staying injury-free at work:
• Leave the high-heels at home. Wear
low-heeled shoes with nonslip soles instead. That will help reduce the
risk of tripping and hurting your back.
• Acknowledge the cues your
body is giving you. If you have to sit or stand for a prolonged period of
time, change your position often. Every 15 minutes, take 30 seconds to
stretch and move around.
• Practice good posture. Periodically rest
one foot on a stool or small box if you're going to be standing for a long
time. Hold reading material at eye level and don't bend forward to do desk
or hand work while standing.
When sitting, pick a chair that supports your back, adjusting it so
that your feet are flat on the floor. If the chair doesn't support your
lower back, a rolled towel or small pillow can help maintain your spine's
natural curve. Remove wallets from your back pockets when you sit to help
maintain balance in your lower back.
Back pain can leave you
feeling physically drained. It also taxes your mental and emotional state.
Continuing some level of activity while recuperating helps prevent
additional medical problems that arise from being sedentary, said Schemper
, with Work Systems Rehab and Fitness.
Being physically active also acts as a preventive measure. It can aid
individuals, in that they don't lose more strength and mobility.
"I
think that people need to be patient," he said. "Back pain has shown to
relieve itself in a lot of people. It just takes time."