Tag Archives: back pain

Back Safety, Ergonomics, General Safety Issues

AT WORK: DO YOU REALLY CONSIDER HOW YOU SIT? (GUEST POST)

Modern society is plagued by a new culture that is ruining lives and is forcing people into healthcare. It is not something we can easily get away from. As early as attending school, we are to sit for prolonged periods of the day, and more so for a majority of people when we leave education and move into full-time employment. 

Our sitting culture is growing rapidly. We used to walk to school or work, but long commutes hinder this form of travel and we resort to sitting in a car or on public transport to take us to our destination, for us to then sit down some more until we have to go home. 

70% of people in the UK surfer from back pain at some point or another in our lives which equates to £12.3 billion a year, a figure that is increasingly on the rise. 

A recent survey conducted by Pfizer (World’s largest research-based pharmaceutical company) revealed that 50% of people between the ages of 18-34 complained of back pain and of that 50%, 25% said that it affected their ability to work.

“This is hugely in excess of what you would expect in this age bracket” says Sean McDougall, from Backcare, the charity for healthier backs. 

Another survey produced by CBI entitled “Absence and workplace health survey 2013” found that minor illnesses are the most common cause of short-term absence, with back problems a major feature in this category. 

“with over a third of employers (37%) reporting acute back pain as a leading cause of absence among manual workers and more than a quarter (28%) among non-manual employees” (CBI, 2013). 

But with all this in mind, trying to avoid sitting down can be a challenge to many of us. However, not everything is all doom and gloom. There are many techniques that can be used to help us relieve the stress on the base of our spine which anyone can incorporate into their everyday lives. 

Follow our five tips and see if you too can feel the difference 

1.       Invest in an Ergonomic Chair 

Having an ergonomic chair that helps promote good posture can be extremely beneficial, especially to office workers whose majority of the day is spent sitting down. An ergonomic office chair can provide superior lumbar support to its user compared with any other chair that hasn’t been built with ergonomics in mind. There is no style of chair that has been named ‘best’ as everyone is different. This is why a good ergonomic chair comes with an array of features to help support individuals in a way that they feel best. This includes adjustable seat height, lumbar support, seat width, chair tilt and armrests. 

2.       Use The 30/30 Rule 

There are many variations on this rule which in turn change the name of the rule, but we like to go with the 30/30 rule. This means you should get up for 30 seconds every 30 minutes to help give your body a chance to recover. Our body isn’t designed to sit still for long periods of time, even when sitting in a correct position. Taking regular breaks for even as little as 30 seconds can help relieve the pressure on your spine, and ultimately work towards preventing a back-pain free life. 

3.       Correctly Setup Your Workstation 

Before sitting down in your lovely new ergonomic chair, setting up your workstation properly is vitally important. Your workstation is where many of you will be during the office hours, and it is yours to adjust depending on your needs.

Be sure to sit closely to your keyboard, making sure that the keys are centred with your body. You do not want to be so far away from your keyboard that you have to stretch to hit the keys. If you do like to use your chair to slightly recline, take full advantage of any adjustments that can be made to your keyboard so you can put a slight tilt on it.

Your monitor or reference documents positions are also important items for you to consider also.  Position the top of your monitor directly in front of you with the top of the monitor 2-3” above your seated eye level. 

4.       Plant Your Feet 

Planting your feet firmly on the ground so that you allow your hips and knees to be at a 90-degree angle is very important while your sit. By not doing this you expose yourself to a tingling sensation, numbness and even pain in either your thigh, or lower leg due to the excessive pressure on the back of the thigh which compresses the sciatic nerve.

If you are having trouble planting your feet on the floor in a comfortable position, consider using a footrest to help you achieve that 90-degree angle. 

5.       Stretch 

Stretching is not only important to help release some of that muscle tension, but it also feels great! You can stretch while seated, or incorporate it into your 30/30 breaks. Remember to stretch your shoulders, neck, arms, legs and wrists. By doing this regularly throughout the day you will feel a lot better and a lot less tired. 

Conclusion 

Many of us may not have even considered how we sit as we feel ok at the time. But health complications from sitting in a poor position can creep up on us when we least expect it. By adopting the 5 tips above into your working life, you too can feel the benefits of consciously sitting correctly.

 

Author bio: This guest post is brought to you by ChairOffice.co.uk, the UK’s leading office chair supplier.  Our thanks to Matt Pierce. pb

Back Safety, Ergonomics, General Safety Issues

PREVENTING BACK INJURY AND PAIN

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About 80% of  U.S. adults will experience lower back injuries or back pain over their lifetimes.  These injuries can be caused by improper lifting techniques and overuse.  If you use proper lifting techniques, and stretch and strengthen your back muscles, the risk of back injury can possibly  be averted.  When we have back pain, it is hard to think about your work or anything else.   There are many occupations, such as nursing, factory and construction work, or standing all day in a store or bank, that puts significant demands on your back.  I used to sit at a desk 8 hours a day, which can cause or worsen back pain.  My posture didn’t help; I am sure I slumped at my desk, rather than sitting up straight.  If you understand what causes your back pain and what you can do to prevent it, you should feel much better.

Here are some examples of the pressure put on our backs (literally):

Posture: Slouching exaggerates your back’s natural curves, which leads to muscle fatigue and injury.

Stress: Pressure at work and/or home can increase your stress level and lead to muscle tension and tightness, which adds to back pain.

Repetition: Repeating certain movements can lead to muscle fatigue or injury, particularly if you’re stretching to the limit of your range of motion or using awkward body positioning.

Force: Exerting too much force on your back – such as lifting or moving heavy objects – can cause injury.  If possible, find a “work buddy.”  It is less costly on the company to have two people lifting objects safely than paying for one person’s back injury.  You may be “macho” when you are young and strong, but you will learn with age, that some of that lifting you did while you were stronger, comes back to haunt you later.

Safe lifting poster

If you work in manufacturing or another industry where your day will be comprised of lifting or handling heavy objects, be sure to stretch before beginning your day.  Make this type of exercise a regular part of your work routine.  Taking a few minutes to do a few stretching or strengthening exercises can make all the difference in the rest of your day.  Improper lifting of heavy objects causes many back injuries.  It is best to use techniques that can support your back and prevent injury.  The diagonal lift gives you a wide base of support, with more stability, energy and power.  Bend your knees and squat down; keep your back arched and head up while lifting.  This allows more power to come from the larger muscles of the legs, keeping the weight off your back.  Keep the objects close to your body.  Bad habits such as jerking, rushing, twisting or bending while lifting can cause serious injury.

Slips, trips, and falls are hazards that we all face, even at home, if we aren’t careful to keep clutter out of our paths.  Wear the correct type of shoes to fit your job.  If you are on your feet all day, you need good support, with non-slip soles if possible.  Even women who thought they had to wear high heels in the office all day seem to be changing to lower, more comfortable shoes.  Do pay attention to your posture.  Just by changing positions often, and taking time to walk around and stretch, can make you feel better and help your back.

After reviewing scientific studies on the value of back support belts in preventing lower back injury, OSHA came to the conclusion that they had no conclusion.  Therefore, they have not made wearing back belts mandatory.  The use of back support belts and braces is optional, and many companies choose to supply them to their employees.  If it is a matter of personal preference, and if it makes you feel more secure, try it.  It certainly won’t hurt anything.  Studies show that newer back supports are working.  Employees have fewer back injuries and problems.  These products also help employees retain proper posture and movement, two habits that have been shown to reduce back strain on the job.

Always listen to your body; it is usually a good warning system telling you to slow down.  Take the time to examine your work environment and find ways to help you avoid risks that could be harmful.  Talk to your supervisor if you feel the load is too much; there may be other options that will help not only you but your co-workers.

Back Safety

SAFETY IN MANUAL MATERIALS HANDLING

Those American workers that do repetitive lifting, pushing, pulling, holding, and restraining objects by hand need to be in good shape to be able to perform their jobs without suffering the consequences.  Lower back pain accounts for about one-quarter of all lost work time in the United States.  Overexertion has been listed as the cause of lower back pain by 60% of those people who experience it.  There can be many causes that contribute to back pain besides work.  It can be aggravated by not being physically fit, recreational activities, being overweight, aging, and stress.  Add one of those to handling manual materials on a daily basis, and you have a problem. 

We don’t think about it, but during our lifetime, we all handle heavy objects.  How many babies have you carried around until they could walk?  (They aren’t materials, but they do need to be lifted and carried.) Think about all the heavy work you have done in and around your house through the years, and although it doesn’t compare to the daily work that others do, it is a reminder that we go through life doing heavy tasks that require strength.  One thing that always was awkward: putting a wheelchairinto the trunk of the car.  My mom was an invalid and when I would take her to the mall for outings or to our home, I would have to lift the wheelchair in and out of the car and help her into it.  You really get into some awkward positions and feel it in your back.  So I empathize with those caregivers who have to get in many awkward positions in order to assist their patients. 

When you think of those whose job is to lift –  nurses, health caregivers, parcel delivery persons, warehouse workers, manufacturing employees, those who load and unload trucks, and movers are just a few that come to mind.   Fatigue should be reduced as much as possible through the proper ergonomic assessments.  Proper lifting techniques must be taught, and supervisors should observe that they are being followed.  Videotaping workers can be a tool to determine how they can do their job in a way that alleviates straining the back.  Serious injury can be the result of work exceeding a person’s physical abilities. 

Our posture plays an important part in how we feel, too.  Strengthening muscles, and stretching before beginning the workday can make big differences.  Companies should keep their employees actively engaged in the planning phase of the ergonomic work structure.  Cranes, hoists, carts, and dollies can be utilized to reduce the strain from lifting.  Personal protective equipment, such as safety shoes, gloves, eye protection and OSHA hard hats should be included in the workers’ gear.  If it fits comfortably, it won’t hinder the workers as they perform their duties.

If the workplace is ergonomically designed to assist workers and keep them safe, the result for the company will be an increase in productivity and decrease in injuries.