Prevention of Back Pain
Prevent unexpected and sudden events.
When you lose your balance, trip over something or you fall down, you react by trying to avoid an accident. These instinctive movements can be very damaging to the back. These reactions cause sudden stretching of muscles and ligaments and are responsible for many cases of back sprains or strains.
In order to avoid this type of back pain, make sure that your home and work place are free of hindrances. This is especially important when you are handling loads, since the load obstructs a portion of your lower visual field. Observe the following precautions :
1. Repair damaged floors.
2. Pick up garbage and debris that could get in the way.
3. Avoid handling objects on stairs.
4. Do not try to stop a falling object.
Avoid occasional lifting of heavy loads
This type of back pain is commonly known as ‘back strain’ and generally affects those who are not used to lifting loads, like people doing sedentary work. It occurs when the load is too heavy, or when it is held on to temporarily. If you try to lift a very heavy load when you are not used to this type of handling you are four times more likely to sustain a lower back injury. The pain in this case is generally of muscular origin. But these injuries can sometimes cause disc problems, when the adjoining vertebrae lock and become painful. To avoid such damage to the back :
1. Identify the tasks that put the most stress on the back and eliminate
them.
2. If you are not used to exertion, never lift objects over 23 kg.
3. Avoid doing work that you find too difficult for your back.
4. Ask for assistance when loads are too heavy.
Do not handle loads at your maximum physical capacity.
A strain can also occur when you are working at your maximum capacity. Anyone who tries to push or pull load beyond his capacity is approximately six times more likely to develop back pain. Therefore, never attempt to handle a load that ‘you’ find too heavy and never overestimate your strength. Remember :
1. Do not strain unnecessarily. Ask for help.
2. Do not challenge someone.
3. Increase muscle strength through regular physical exercise.
4. Increase aerobic capacity through resistance exercises.
Repetitive heavy lifting
Spinal problems frequently develop in those who lift loads regularly. But this type of back pain can also occur in people who regularly push or pull loads or who carry, grasp, handle or throw heavy objects: material handlers, baggage handlers, bag carriers, postal workers, truck drivers. Back pain in such cases is different from ordinary backaches which are usually due to stress and strain of supporting structures. They are the results of involvement of the nerves extending to the muscles. Degeneration of the disc result in irritation or destruction of the nerve roots exiting from the spine. The lower back, especially the lumbar region, is often the target. Repetitive heavy lifting is the most common cause of back pain of this type. Factors influencing back pain during heavy lifting are :
1. The heavier the load, the higher the risk of back pain.
2. The greater the lifting frequency, the higher the risk.
3. The more the load is lifted away from the body, the higher the risk.
4. The greater the lifting distance, the higher the risk.
5. The greater the muscle extension, the higher the risk of a herniated
disc – e.g. difficulty in reaching the load in a vertical or horizontal
plane, lifting or keeping down a load sideways, working bent over.
