prevent back pain at work

Back Pain at workDR. S.SENTHIL SAILESH MS ORTHO

Have you had low back pain?

Prevalence of Back pain

• 60% to 70%– 76% of Computer professionals from India reported

musculoskeletal discomfort

• Prevalence increases and peaks between the ages of 35 and 55 years

Back pain and other Musculoskeletal disorders

atwork place

How is the back structured?

Cervical spine

Thoracic spine

Lumbar spine

Sacroiliac joint

Coccyx

Anatomy Of Spine

Vertebrae• Individual bone of the spine

Intervertebral Disc• Flat, round "cushions" that act

as shock absorbers between each vertebra in our spine

Low back pain

• One of the most common causes of disability among people of working age

• It’s been reported that after headaches and colds, back pain is the 3rd most common reason for taking time off work

Pain

Causes or risk factors in LBP

Causes of Back Pain

• Poor posture• Weak muscles• Improper footwear• Lack of exercise• Extra weight• Improper lifting

• Our backs were not designed to spend long periods of time sitting at desks

• Spending 6 to 8 hours a day in front of a computer can lead to shoulder, arm, hand and neck problems

Forward Head Posture

• Recognised by the positioning of the ear being forward of the shoulder, rather than sitting directly over it

Round Shoulders

• Rounded shoulders are usually the result of slouching. Prolonged slouching can strain the muscles between the shoulder blades, causing upper back pain.

Rotated Hips

• Uneven Hips affects the pelvic, lumbar and thoracic areas of your spine.

• Misalignments of the lumbar spine can affect the proper functioning of the nerves, which can lead to numbness, tingling and associated pain.

Effect On Quality of Life


• Major physical, social, mental, and occupational disruptions

• Loss of physical function

• Deterioration of general health and reconditioning (loss of muscle tone and weight gain)

• Constant or episodic painor increase in the level of pain


• Loss of social functioning – Manifested as decreased participation in social and leisure

activities, family stress, or loss of group and community relatedness

• Disruption of psychological functioning– Manifested through insomnia, irritability, anxiety,

depression and somatic complaints

Identify Your riskCheck off the factors that apply to you

I often carry heavy items I am more than 20% overweight I stand or sit in one position for 30 minutes or more I cradle a phone between my ear & shoulder I sleep on a mattress that is too hard or soft I wear high heeled shoes I perform tasks that require frequent bending I reach for items above my shoulders I carry or lift children I lift heavy objects off the floor

More boxes you have checked, the greater your risk of back pain

DO NOT ignore signs and symptoms of Low back pain

Truth about back pain

Posture tips

Proper posture gives spine the support it needs

• Avoid slouching or leaning forward• Sit or stand upright with your shoulders over

your hips

Proper lifting techniques avoid pressure on spine

• Before you begin a lift– Evaluate the load– Can you manage it?– Get assistance if needed– Rearrange the load if needed– Use mechanical lift equipment if needed

Proper lifting techniques avoid pressure on spine

• To lift correctly– Get a firm footing and shoulder-width stance– Bend your knees and hips instead of your waist– Tighten your stomach muscles– Use your legs– Keep the load close to your body– Keep your back upright

Practice healthy back habits

• Don’t sit for too long. Get up, stretch and walk around from time to time

• In fact you should take a 1 – 2 minute break every 30 minutes you spend sitting at a desk or workstation

• Have back support to help you sit up straight


• Work at a comfortable height at your desk or work bench– Adjust your chair so that your feet are flat on the floor,

your thighs parallel to ground, with your knees forming a 90 degree angle.

– Your eyes should be in line with the top of your monitor– Keyboard should be level with the height of your elbows

when your arms are hanging loose by your side

• Place often used objects within arm’s reach to avoid twisting


• Avoid cradling the phone on your shoulder. Use a speaker phone or headset

• Shift luggage weight from side to side to balance the load

• Use good posture when standing • Avoid awkward or unbalanced postures as

well a crossing your legs• Use a mattress that supports your back

Strengthen and Stretch Back Muscles

• Condition your back muscles to work as a team. Start a regular exercise program

• Strengthen the muscles in the back, upper legs, and stomach

• Increase your flexibility• Maintain a healthy body weight

Exercises to Strengthen Your Back

• Wall slide - to strengthen upper leg muscles– Stand with your back against a wall and feet slightly apart

about 1 foot out from the wall.– Slowing sink into a sitting position. – Hold for 5 seconds, then slide back

up the wall. – Relax and repeat


• Crunches – to strengthen stomach muscles– Lie on your back with your knees bent and feet flat on the

floor– Fold your arms across your chest– Use your stomach muscles to lift your shoulders blades

and head a few inches off the floor– Hold for 5 seconds and slowly lower back to the floor– Relax and repeat


• Elbow to Knee-to strengthen stomach muscles– Lie on your back with your knees bent and feet flat on the

floor– Place hands behind head to support your neck– Press your lower back into the floor– Using your stomach muscles to lift your left shoulder

toward your right knee– Hold for 5 seconds and slowly lower back to the floor– Relax and repeat on the other side


• Trunk raise – to strengthen lower back– Lie on your stomach with your hands at your sides– Lift your upper body off the floor as high as you can

without lifting your arms– Keep your spine and neck in line. Don’t tilt your head back– Hold for 5 seconds, and slowly lower yourself back to the

floor– Relax and repeat


• Pelvic tilt – Lie on your back with your knees bent and feet flat on the

floor– Place your hands behind your head or at your sides– Press your lower back into the floor– Tighten your stomach and buttock muscles– Tilt your pelvis up slightly and hold for 5 to 10 seconds– Relax and repeat


• Knee Drop– Lie on your back with your knees bent and feet flat on the

floor– Keeping your knees together, drop them to the left as far

as possible– Keep both of your shoulders on the floor – Hold for 5 seconds– Relax and repeat on the other side


• Knee to Chest– Lie on your back with your knees bent and feet flat on the

floor– Raise your right knee toward your chest and hold your

thigh behind the knee– Slowly and gently pull your right knee to your chest– Hold for 5 seconds, then lower leg to floor– Relax and repeat on the other side


• Hamstring stretch– Lie on your back with your straight out in front of you and

your buttocks close to a doorway– Raise your right leg and rest it against the doorway– Keep your legs straight, but don’t lock your knees– Hold for up to 20 seconds, then

lower leg to floor– Relax and repeat on the other side


• The Cat– Kneel on all fours– Distribute your weight evenly on your hands and knees,

flatten your back and hold your head in line with your spine

– Tighten your stomach muscles– Round your shoulders and gently pull in your buttocks– Drop your head and neck forward so you are looking down

toward your knees– Hold for 5 seconds– Relax and repeat


• Press up– Lie on your stomach with your face down and your palms

flat on the floor– Keeping your pelvis on the floor, lift yourself up onto your

elbows– Raise your chest and allow your lower back to sag and

lengthen– Look straight ahead. Don’t arch your neck by looking up– Hold for 5 seconds and lower yourself back onto the floor– Relax and repeat

Treating a Back Attack

• Signals– Pain in the lower or upper back– Pain down the side or back of the leg and/or into the foot– Tingling or numbness in part of the leg


• Home Care– Take it easy if you have mild pain– Rest flat on your back if you have severe pain– Apply cold packs and ice to reduce pain, swelling, and

muscle spasms– Take over-the-counter pain medication


• After the swelling goes down– Apply heat to soothe the pain– Slowly return to your normal

activity level

• After your back heals– Use good habits to prevent re-injury– Rest, stretch, and strengthen your back


• Call your doctor if you have:– A loss of bladder or bowel control– Numbness in the groin or rectal area– Numbness, pain, or extreme weakness in lower

extremities– Significant pain for more than 1 week– Symptoms that are getting worse

Managment of LBP

Non PharmacologicalPharmacological

Myths for treatments!

X Bed rest

X Lumbar supports

X Electrical treatments e.g. Laser therapy, interferential, therapeutic ultrasoundX Traction

X TENS machines – limited use in low back pain

Prevention is Up to You

• Use proper posture• Use appropriate lifting techniques• Practice healthy back habits• Strengthen your back, leg and stomach

muscles• Stretch your back, leg and

stomach muscles

Maintaining a healthy spine, can help you maintain a healthier life

prevent back pain at work

Health & Medicine