BACK PAIN SYMPTOMS AND MANAGEMENT

Why occur back pain at work?

Back Pain & the Workplace
After the common cold, back pain is the leading reason adults under 45 years of age stay home from work, according to the American Academy of Orthopaedic Surgeons. All told, back pain results in about 83 million lost work days each year. It’s one of the most common work-related injuries, especially among those working in physically demanding jobs, and the leading cause of job-related disability and work limitations in those under 45 years of age.

According to experts at the Mayo Clinic, there are four work-related factors that are associated with increased risk of back pain and injury:


Applying too much force to your back by lifting or moving heavy objects
Repetitive tasks, which can lead to muscle fatigue or injury, particularly if they involve stretching to the limit of your range of motion or awkward body positioning
Poor posture, especially if you stay in the same position for an extended period of time; according to experts your body can remain in one position for an average of 20 minutes before you need to adjust
Too much stress at work or at home can result in pain or injury by leading to muscle tension and tightness, which can result in back pain.

Many jobs place stress and strain on the back, making you more prone to getting back pain.

Episodes of acute and chronic back pain are more likely for people working in nursing, construction, factory work and truck driving because of the demands placed on the spine. Nurses, for example, put a great amount of strain on the lower back every time they help transfer patients from bed to bed, lift them from a chair or change positions. Nursing aides, orderlies and attendants had more back injuries and other musculoskeletal disorders than any other occupation in 1999, according to the United States Bureau of Labor Statistics.

Some jobs that increase the risk of back pain include:

Nursing
Construction
Truck driving
Service jobs, including police officers and firefighters
Janitors and cleaners
Factory and farm work
Sedentary office work
Teaching, especially in nursery schools
Even routine office work can worsen back pain, especially if you have bad workplace habits (for example, slouching over your desk, not taking regular breaks, using a chair that doesn’t give enough support) or your workspace isn’t well designed.


You are more likely to experience back pain if your job involves:

Physical labor, particularly heavy lifting and forceful movements; this is true for nurses, factory workers and those in other manual labor jobs
Bending or twisting, especially in awkward postures; for example, early childhood educators who are often reaching down to talk to or pick up a small child
Whole body vibrations; construction workers who use machinery and tools that vibrate their entire body or truck drivers whose vehicle’s vibration can cause back pain
Spending hours on end in the same position; for example, spending your days at a desk typing


Fortunately, there are steps employees and employers can take to help protect their backs and prevent or reduce further injury and pain.

Steps to protect your back at work

If your job is physical in nature, be aware of the way you move your body. When lifting or carrying a load, never bend and lift with your back only. Instead, bend your knees and let your legs do the work. Hold the object close to your body and engage other muscles - especially your core - to lift. Always consider asking for help. If you find that you are on your feet all day at work, make sure you wear supportive footwear.

Look at how your work area is setup. If you work in an office, the best way to protect your back from unnecessary stress is to make your workplace more ergonomically friendly. Ergonomics is the science of making sure that workplace conditions and equipment - such as desks, lighting and uniforms - fit the worker. These principles can help prevent work-related back strains and injury by identifying and controlling the risk factors that might strain workers' bodies.

There are many small changes that can help make a desktop office space more ergonomically friendly, says Karen Jacobs, EdD, OTR/L, CPE, FAOTA, occupational therapist, board certified professional ergonomist and occupational therapy professor at Boston University. She suggests:

Adjusting your computer monitor so that it’s directly in front of you. This will prevent straining the neck and upper back muscles, a common complaint of many computer-users.
Making sure your chair fits your weight and height. Often, chairs are not adjusted appropriately and may not provide enough support.
Using a foot rest. A small foot rest - even a thick phone book - placed under your feet may help support legs and reduce strain on the lower back, especially if your feet don’t comfortably rest on the floor. When you sit in your chair, your feet should rest flat on the floor, and your thighs should be parallel to the floor.
Keeping your elbows close to your body and at a 90 degree angle when typing. Adjustable keyboard trays with extra space for a mouse are best because they reduce excessive and repetitive reaching.
Checking that the lighting in your office has minimal glare. When lighting is poor, workers often have to compensate by putting their bodies in awkward positions, causing back strain.
Making sure you move your body properly at work. For example, while sitting at the computer, instead of twisting to reach something, swivel your chair to avoid unnecessary strain on your back muscles. If you have to slide a heavy object, push rather than pull.
It’s also important to build in time to stretch before, during and after work. Take a few moments to deep breathe during periods of stress.

For people who want a deeper stretch, workplace yoga is increasing in popularity. Dedicating 10-15 minutes per day to workplace yoga not only provides physical benefits including relaxed muscles and improved circulation, but mental renewal as well. Some people may also benefit from progressive muscle relaxation exercises.

Other advice for employees

Talk to your supervisor. Although it might seem daunting to approach your boss, remember that as an employee you have a right to be safe of all known harm at work. If you have chronic back pain or are returning to work after an injury, talk with your employer about your work conditions and limitations. Make sure you both have the same expectations about the work you will be doing and any modifications that are needed to your workspace or tasks.

Plan ahead. When dealing with back pain at work, try to anticipate what might lead to or aggravate back pain. Plan out your moves to prevent problems or flare ups. For example, limit the time you spend carrying and moving heavy objects by knowing exactly where you’re going and the shortest route.

Listen to your body. Pace yourself to avoid feeling overloaded at work and excessive activities while at home. If you feel a flare up of back pain beginning, stop any activities that may aggravate it. Take frequent breaks and rest your back (set a timer as a reminder if you need to). If you’ve worked with a PT, use the stretches or exercises he or she has taught you. Consider creating a comfort kit that is well stocked and easily accessible. You might want to include a heating pad, ice pack, counterirritants, medication, and soothing music. Some people find it helpful to keep an exercise ball at the office to sit on during meetings or when they need a break from their chair. Make sure to drink plenty of water to stay hydrated - dehydration can cause more discomfort.

Advice for employers

Employers have a responsibility under health and safety laws to provide a safe workplace for their employees. Back pain is the sixth most costly condition in the U.S. Together, health care and other indirect costs due to back pain are over $12 billion per year, according to research. In addition, surgery for low back pain is one of the top five claim costs each year. As an employer, take steps to minimize employees’ risk of injury that may cause episodes of back pain.

Communication is key. Talk and listen to employees. Let them know it’s okay to share workplace concerns.

Provide education and training. If employees are among those at higher risk for back pain or injury, it’s important to provide information and training on ways to keep their backs healthy. APF and other organizations have resources that can help.

Adopt a philosophy of health and wellness. Promote this philosophy to employees, and stress the importance of proper exercise and taking small breaks throughout the day. Investigate the benefits of offering health club memberships as an incentive bonus or a means to reduce health insurance premium costs to your employees. Plan health fairs on-site. Encourage group walks before or after work or during lunch hour. It’s a great way to boost morale too.

Invest in proper equipment and technologies to create a safer workplace. If a job requires employees to stand for the majority of the day, invest in anti-fatigue mats to help support their backs. Use ergonomically friendly office equipment for those whose spines may be affected from sitting in the same positions for a long time each day. Make sure conference rooms and other meeting places are also included.

Consider inviting safety representatives or occupational therapists to assess current work conditions and provide ideas to improve health and safety. Occupational therapists can perform job site analysis and make recommendations on improvements. They are able to work with OSHA, employees and employers regarding the workplace and concerns.

As an employer, it is important to identify and reduce employees’ exposure to hazards in the workplace. By training and engaging employees in their own safety, you can reduce the occurrence of workplace injuries, increase employee productivity and morale and lowers workers’ compensation costs.


Making sure a workplace is fit (and safe) for its workers has many benefits including:

Greater productivity
Reduced risk of illness, injury and recurrence
Increased satisfaction among the workers
Be in the know

You may be able to avoid back pain and injuries if you understand what might cause it or trigger a flare up. For more information, check out other articles in APF’s Spotlight on Back Pain.

The information on this website is provided to help users find answers and support. Readers may wish to print the information and discuss it with their doctor. Always consult with health care providers before starting or changing any treatment.