Preventing back pain is a major workplace safety challenge. Every year, more than one million workers in the United States are affected by back pain, and it’s responsible for more lost work days than any other musculoskeletal disorder. [According to the Bureau of Labor Statistics, back injuries account for one of every five workplace injuries and illnesses.] Eighty percent of these injuries occur to the lower back. The dreaded Carpal Tunnel Syndrome (CTS) pales in comparison.
Poor physical condition, poor nutrition, smoking and increased alcohol intake will increase risks for low back injuries. The more common culprit is improper workstation layouts, including nonergonomic chairs, monitor position and work surface height, as well as repetitive motions while in your workstation. Unfortunately, nearly 80 percent of American adults will seek treatment for work-related neck or back pain at some point in their career.
White collar workers who sit at desks all day face different risks than a delivery driver who wrangles boxes all day. Sitting in the same position—working at a computer terminal, for example—puts the greatest amount of compressive force and sustained pressure on the lower lumbar spine, which can increase potential for herniated discs. Office workers also suffer from poor posture, tending to slump their shoulders inward as they sit and type, which can lead to muscle atrophy and increased strain on musculoskeletal joints.
For many reasons, including perceived financial costs, some employers remain reluctant to implement preventive measures. However, research suggests that a more proactive approach provides a greater return on investment for the employer. When employees are healthy and happy, they’re more productive. If you don’t currently have a proactive program in place, use these simple tips to help prevent becoming one of the 80 percent of the injured American workers. If you already have problems, these tips may help reduce your pain and discomfort.
Sitting. Your head should be balanced naturally over your shoulders, not protruding in front of your body. Your shoulders should be relaxed not hunched, with your forearms and thighs parallel to the floor. Sit back in your chair for support (not on the front edge), and adjust the back of your chair to a 133-degree reclined seated position to reduce compressive force on the spine. Settle your feet on the floor or a foot rest.
Stretching and moving. Change (shift) your posture often, and stretch frequently throughout the day. Keep your body flexible, because being stiff and rigid reduces productivity. Don’t force your body to conform to its workspace. Chronic poor posture will cause increased aches and pains.
Listening. Feeling discomfort or pain is an indication that something’s wrong. Don’t ignore the red flags. Combinations of awkward posture, force, repetitions, and inadequate rest periods are a recipe for injury. Take frequent “mini-breaks” before you become fatigued. Pay attention to mounting stress, aches and pains. The most costly mistake I hear from patients are these four words: “It will go away.” In reality, it usually just gets worse.
Here are some other steps that can reduce your risk of back pain.
Food. You are what you eat. Our bodies’ building blocks come from our food selections. Eat good, whole foods and eat often (small meals every three hours).
Exercise. At a minimum, one should do at least three hours per week of strenuous exercise; elevate your heart rate and get your body moving.
Sleep. You should get at least six to eight hours of sleep each night. The hours before midnight are the most important.
Positive mental attitude. No one likes to be around negativity. Look at things from a positive position, and see how much better your day will go.
Sound functioning nervous system. The brain and spinal cord controls and coordinates every body function, including your immune system and your ability to deal with stress. Get your spine checked by a professional who specializes in wellness-based health care.
Noninvasive treatments
What are the treatment options for those suffering from severe neck and back pain? As people are becoming more aware of the risks involved with invasive procedures, more are prepared to commit to ongoing prevention programs.
Spinal decompression therapy is the most advanced, noninvasive treatment for providing long-term relief of low back pain. Many patients report a 50 percent reduction in pain after their first treatment. However, pain reduction doesn’t indicate recovery. A disc herniation specialist’s goal is to correct the damaged disc and return the patient to an active lifestyle.
You’re a candidate for spinal decompression if you have chronic or severe back pain caused by bulging or herniated discs, degenerative disc disease, sciatica or posterior facet syndrome. Moreover, if you have been told to consider back surgery or have “failed back surgery syndrome” (FBSS), please make a consultation appointment with a nonsurgical spine specialist.
The preventive measure
For those of you suffering with chronic or acute neck, shoulder and arm pain, headaches or fatigue, the most conservative, noninvasive treatment choice is specific chiropractic care. With more than 111 years of application and millions of satisfied patients, the proof is in the pudding.
Many of you reading this may have a trusted bottle of Advil, Tylenol, Nuprin, Excedrine or some other over-the-counter pain medication. What you don’t know is, those medications kill more than 16,500 Americans each year. That’s more than the number of American soldiers who’ve lost their lives in the Iraq war. Something to think about the next time you crack that bottle open. Instead, call a chiropractor who specializes in wellness care.
You can reach Dr. Brian J. Thalhamer, D.C., of Santa Rosa’s premier nonsurgical spinal decompression clinic, 5th Street Spine, at (707) 575-8988 or via email at info@santarosadx.com.
