"Oh, My Aching Back!"

"Oh my aching back!"

Did you know that 80% of us will experience significant back pain during our lifetime? After the common cold, back pain is the next-most-reported reason for patients to see their physicians (Andersson, "The epidemiology of spinal disorders," in The Adult Spine: Principles and Practice,1997). A 2004 study out of Duke University Medical Center found that Americans spent more then $90 billion on medical costs related to back pain.

Healthcare workers frequently fall victim to back pain and injury, and several healthcare jobs require prolonged standing (e.g., surgeons and OR nurses), which can increase the risks of spinal dysfunctions.

What can cause back pain at work?

Several things:

• Faulty posture. With jobs that require prolonged time on your feet, your posture can be a factor in back pain. Your spine naturally has an S-curve for stability; however, we all have variations that may lead us toward problems (flat-backed, swayback, or arched-back, forward head with rounded shoulders, etc.). Extended periods of standing may accentuate these faulty postures, causing greater stresses on the supporting muscles and ligaments.

• Poor physical fitness. We all know we should exercise. Why? Strong muscles and healthy joints developed by engaging in consistent (almost daily) exercise and physical activity help us to tolerate the physical (and mental) stresses of work and prevent back injuries.

• Footwear. Yes, your shoes may play a part in back pain! Like the foundation to a building, the base upon which your body stands affects the posture and function of your spine. There are no studies stating that one brand of shoe is better than another; however, there is anecdotal evidence that "comfortable" shoes which promote proper mechanical alignment of the lower extremities may reduce back pain.

• Standing. Our bodies are designed to move, so when we maintain static postures for long periods of time, such as when performing or assisting with surgery, we begin to ache. Movement from muscle contraction and relaxation improves blood flow into those aching muscles, bringing oxygen and glucose, while removing waste products. Also, movement keeps cartilage healthy and synovial joints well lubricated.

I can't sit down on the job, so what should I do?

It's important that you always consult with your physician or physical therapist before beginning any "recommended" techniques or exercise program, particularly if you have a history of back pain, injury, or previous surgery. A physical therapist can evaluate your unique history and posture type, and thus prescribe the most appropriate exercise program – all exercises are not appropriate and may worsen pain based on posture. That being said, also:

• Maintain good physical fitness/conditioning to decrease your risk of injury. Walking can be one of the best exercises for your back. The discs actually receive their nutrition from gentle compression and decompression, such as occurs when walking. However, to avoid strains and injuries from being on your feet, you may need to change the type of activity to something like bicycling or swimming.

• Maintain a proper diet – and more particularly, maintain hydration! Did you know the discs in your back consist of 85 to 90% water? The percentage of water in the discs decreases with age, of course, so keep the water coming. (Magee, Orthopedic Physical Assessment, 1992).

• Keep moving, because your body needs movement! At work, take any opportunity to stretch – bend forward/backward, rise up on toes, roll your shoulders, etc. – before your body begins to ache. Alternate placing one foot up on a step and/or frequently shift you weight from side-to-side (do not perform the Macarena).

• Practice proper body mechanics. We all know to bend at the knee when lifting, right? Correct … but there are more rules. Always keep whatever you're lifting close to your body and bend at the knees and hips (picture a power lifter: head up, back in a slight arch, hip and knees bent). Also make sure you never lift and twist your back simultaneously.

• Support your base. Make sure you have comfortable shoes and test every new pair, at home, before you bring them to work (because we know what you could step in at work). Since we all have different feet and there is no research regarding brands, look for shoes with high reputation. For example, an article in WebMD stated, "Crocs have the official seal of approval from the APMA [American Podiatric Medical Association]," which means that shoes like these are "beneficial in promoting good foot and ankle care." (Hatfield, 2006).

The publisher is not responsible (as a matter of liability, negligence, or otherwise) for any injury resulting from any material contained herein. This publication contains information relating to general principles of medical care which should not be construed as specific instructions for individual patients. Manufacturers' product information and package inserts should be reviewed for current information, including contraindications, dosages and precautions. (Wellness Rehabilitation Technologies, LLC – 2007)

"Oh, My Aching Back!"

What can cause back pain at work?

I can't sit down on the job, so what should I do?

Discuss This Article

Find a Job

Things To Do

About the Author

Wellness Rehabilitation Technologies

Link to This Article