Back pain, such as from sitting in an office chair or from heavy lifting, is one of the most common work-related injuries.
Occupations that are physically demanding and require repetitive lifting (such as in nursing or heavy industry) are at greatest risk for both non-accidental and accidental back injury.
People who sit most of the day are also at high risk for non-accidental back injury. Staying in one motionless position is harmful.
The healthy body can only tolerate staying in one position for about 20 minutes. Holding the same position slowly stretches the elasticity out of the tissues. Then, stress builds up and causes discomfort. That is why sitting at your desk in an office chair, or prolonged standing tends to cause back pain.
The solution is simple. Change positions frequently. Just move. Stand or sit, stretch, take a short walk.
When you return to standing or sitting in your office chair, use an alternate posture for just a few moments and some of the tissue elasticity needed to protect your joints will return.
Frequent or repetitive stretching to the end range of motion or awkward, angled postures can bind and irritate the joints.
Over time the joints will lose their range of motion, lock, and become irritated. Chiropractors are very accustomed to treating joint dysfunction due to static work postures and repetitive movements.
Jobs that require frequent repetitive motion or twisting while handling material are injuries on the way to happening. Heavy loads offer greater risk. If your job requires moving heavy or bulky objects, be sure to have the proper tools or get help. Lifting and twisting places a huge load on the low back.
The opposite of twisting is pivoting. Pivoting means moving your shoulders, hips and feet with the load in front of you at all times. The lower back is not designed to torque or twist repetitively. Whether you are using a shovel or moving material or products, avoid twisting your back.
Posture is very important whether you are at home or on the job, sitting in an office chair, standing, or driving. It’s a valuable component of preventing or managing back pain while performing any activity. Good posture combined with body mechanics throughout the day can substantially improve the way one’s back and neck feels at the end of the workday.
Your desk height should reflect the task that you perform. Adjust the seat of the office chair so that the work surface is ‘elbow high.’ Your fist should be able to pass easily behind your calf and in front of the seat edge to keep your legs from being pressed too hard by the chair. Two fingers should slip easily under your thigh. If not, use a couple of telephone books or a footrest to raise your knees level with your hips.
The backrest of the office chair should push your low back forward slightly. If these adjustments cannot be adequately made with the existing office chair, you may consider a different make or type of chair.
Only you can take care of your back. Practice these techniques, both at work and at home, and soon they will become a habit.
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