A really nice article this:
Back pain affects all industries, not just a small number of high-risk sectors. An estimated 4.9 million working days were lost in 2003/04 due to back pain caused or made worse by work.
The exact cause is often not clear, but back pain can arise in many work situations and is more common in tasks that involve:
- sitting at a workstation for a long period of time if the workstation is not correctly arranged or adjusted to fit the person, eg working with computers;
- heavy manual labour, and handling tasks in heavy industry;
- manual handling in awkward places, like delivery work;
- repetitive tasks, such as manual packing of goods;
- driving long distances or driving over rough ground, particularly if the seat is not, or cannot be, properly adjusted or adequately sprung.
- Operating heavy equipment, such as an excavator, can lead to excessive jolting and jarring.
Physical activities that can aggravate back pain include:
- stooping, bending over or crouching, including work at PCs (poor posture);
- lifting objects which are too heavy or bulky, carrying objects awkwardly;
- pushing, pulling or dragging excessive loads;
- working beyond normal abilities and limits, and when physically overtired;
- using poor lifting techniques (or where you are unable to use lifting aids due to the working environment);
- stretching, twisting, reaching and repetitive movements;
- prolonged periods in one position, leading to postural strain;
- uncomfortable working position
- exerting too much force
- situations where the whole body is subjected to vibration, jolting and jarring.
As with many ill health conditions, some people are more susceptible to back pain than others.
It is not possible to say if a load is safe to lift or to set general weight limits for manual handling.
All of the following have an effect on the risk:
- individual capability;
- the nature of the load;
- environmental conditions;
- training; and
- work organisation
Preventing Manual Handling Injuries
First and foremost, does the load need to be moved at all? If so then can it be moved mechanically? If manual lifting is the only option the risks may be reduced using the following:
- make the load smaller or easier to lift?
- reduce the carrying distances, twisting movements, or avoid lifting things from floor level or above shoulder height?
- improve the environment - eg better lighting, flooring, or air temperature can sometimes make manual handling easier and safer;
- use correct liftin techniques and ensure training has been given to lift as safely as possible?
"Back" for the Future
Almost half the adult population of the United Kingdom report lower back pain lasting for at least 24 hours. It is estimated that up to 4 out of 5 people will experience back pain lasting more than a day at some time during their life. Therefore, thinking about your back is a must for anyone involved in manual handling, whether that be as part of your work, hobby or general day to day activities with the kids, at the shops in the car or even in bed. Run through your daily routine and examine the amount of strain put on your back. It is a must for everyone to consider and minimise excess stresses and strains on their back.
To preserve the health of your back there are a variety of measures that can be adopted such as:
Maintain a good posture. Avoid standing or walking in a bent-forward position. Whenever possible walk or stand with your shoulders and head slightly back. Sleeping on a bed with a firm mattress is thought to be best
Exercise. The aim is to get supporting back muscles strong and supple.
Lifting. Do not bend your back when you lift, bend at the knees and keep your back straight. Do not lift with your back in an awkward position.
If you are overweight, there is extra stress on the back and losing some weight will help
Be Back Aware. It may not be heavy work that causes most bouts of back pain. More commonly back pain is due to bad posture or bad manual handling techniques at home or work.
Getting "Back" to Normal
Our bodies are designed to be active and our backs are well suited to performing a whole range of activities and exercises. Many people who experience back pain believe that they should avoid exercise in case it makes the pain worse, this is a misconception. Research suggests that most back pain is not due to any serious disease and most chronic disability should be preventable. Over the last 5-10 years there has been a revolution in medical understanding of back pain and how it should be managed. This evidence promotes that the best treatment for back pain is to stay active and to continue ordinary activities as normally as possible despite the pain, doing this has been shown to reduce the risk of chronic pain and disability.
If you have injured your back:
- Try applying ice or heat to the affected area. Wrap an ice pack or hot water bottle in a towel to help muscles relax. Some people find that alternating the heat and ice produces most relief.
- Change your position often. If you stay in one position for too long, your back may stiffen up.
- Try extension exercises working within you own limitations. Stretching or bending backwards is helpful in preventing pain and helps your back to heal.
- Don't take to your bed and wait for the pain to go away - the sooner you get back to normal activity the better.
- Take mediation. If you need painkillers it is best to take them regularly as recommended on the packet, always read the instructions and make sure the medication is suitable for you. Your local pharmacist will be happy to advise you if you are unsure. Medication should not be a long-term solution for most people.
When to See Your Doctor
Many people with back pain never need to see their doctor, but you should feel able to call or visit your GP if your worried about your back or feel unable to cope with the pain. As a general guide people with back pain are advised to contact their doctor if the pain is no better after about a week. You should certainly see you GP as soon as possible if you have any of the following symptoms:
- Difficulty passing urine.
- Numbness in part or parts of your buttock, leg or foot
- Numbness, pins and needles or weakness in your legs
- Pain running down both legs
- Unsteadiness on your feet
- Pain that develops gradually, and slowly gets worse
- These are symptoms that need treatment immediately and are associated with uncommon conditions.
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