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Employer Newsletter - Issue 3, 2011

Back problems may develop from everyday wear and tear, overuse or injury during sports or recreational activities, work-related tasks or home projects. Suddenly sitting at a desk, lifting heavy objects or even just standing for prolonged periods may be painful. Most adults will experience low back pain at some point in their lives; however, by taking certain preventive steps we have the ability to decrease painful side effects of back pain.

Stretching

Stretching is frequently overlooked; however, it is extremely valuable for building a strong and flexible core to support and protect the back. The core includes the muscles of the abdomen and middle to low back. Everyone has the ability to incorporate a few exercises into their daily routine to stretch and warm up their muscles. By performing stretching exercises, your back will become more resilient to harm and better able to perform daily routines. Many employers have implemented pre-shift stretching routines and stretch breaks for their employees. For ideas on exercises to strengthen your back, visit uwhealth.org.

Core Strengthening/Stabilization

Strong stomach, back and leg muscles provide better support for your spine, reducing pressure on your spinal discs. This may help prevent disc injury. The key to core stabilization is learning to use the deep muscles of your trunk. There are several muscles involved and it's more important that you do core stabilization activities well rather than do a lot of them. So contact an exercise physiologist or physical therapist to be sure you are doing them correctly. The exercises don’t require any equipment, just a little time. More information on these exercises is available through Healthwise.

Weight Management

Being just 20% over ideal weight can place a strain on your spine and back muscles. By maintaining a healthy weight you avoid placing extra strain on your back muscles. Belly fat can especially place added strain to low back muscles. For more information on how to manage your weight to reduce back pain, visit uwhealth.org.

Smoking and Back Pain

People who smoke are more likely to suffer from back pain than those who don’t smoke.* This is due to nicotine and other chemicals in smoking that keep the spinal discs from getting all the blood supply and nutrients they need. The discs cushion the bones of your spine and provide support for everyday wear and tear. Smoking therefore makes injury and strain more likely. Smoking can also lead to osteoporosis. Over time bones begin to degenerate because they don’t receive the nutrients they need. For more information on how to quit, see the topic Quitting Smoking in Health Topics.
*Take Control, Live Better, Healthwise 2011

Proper Lifting, Sitting and Standing

It is important to be aware of how you take care of your back at work. This means being conscious of how to bend and lift, and how you sit and stand. Many jobs require employees to sit for long periods of time, or to stand in one place or lift heavy objects. It’s important to make sure that proper technique is used for these activities in order to reduce back pain and lessen injuries. For specific tips on lifting, sitting and standing, see Issue 3 of the member newsletter. Your worker compensation carrier may also have resources available for you. Another way to help your employees would be to consider offering an ergonomic assessment of their workstations.

When Back Pain Strikes

There are precautions to take to make sure you do not further injure your back. Remember, movement can help your muscles stay strong and limber. Staying in bed for more than one or two days can make your problem worse. Follow these tips instead:

For the first day or two take it easy.
As soon as possible, get back to your normal daily life and activities.
Avoid or change activities that cause pain such as bending, lifting, or reaching as these movements put extra strain on your back.

Most people will suffer from some sort of back pain at least once in their lives. Taking the initiative to lower the risk can help ensure that it does not turn into chronic pain. By following and sharing a few general guidelines.

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Reduce your chances of injuring your back

Stop yourself before picking up a light or heavy object.
Plan in your head the best way to lift the object. This could mean asking for help from one or more people.
Lift and move the object carefully.

Common lifting mistakes

Never allow your back to curve forward, while gripping an object. Keep your back straight and use your leg/thighs to do the work.
Never bend at the hips with your legs straight when grabbing and lifting any object(s). Bend your knees with your back straight, into a squatting position, and use your leg/thighs to do the work.
Don’t twist your back while lifting or setting an object down. Move your feet to position yourself with the object so your feet are pointed toward where the object needs to go.
Don’t hold an object far away from the body. Keep the object close to your center. You are then using your largest and strongest muscles to do the work.
Never try to lift an object that you know is too heavy to lift by yourself; ask for help.

Proper stretching before and after exercise

Always warm up first. Never stretch cold muscles. Always do mild aerobic activities like walking, jogging in place or jumping jacks to get the blood to the muscles.
Do dynamic stretches before your work. Dynamic stretching is slow controlled movements where static stretching is holding a position in place. Dynamic stretches consist of neck/head rotations, arm rotations, and hip rotations.
Stretching should never hurt.When doing dynamic stretching you should not feel any pain. You should start off slow and then progress.When doing stretches, you should feel the stretch but not to the point of pain. If you feel like something is going to pull, you’re stretching too hard.
Stretch to relieve stress. Chronically stressed muscles in the neck and back can predispose you to chronic pain or injury. Light stretching can provide relief to the muscles as well as mental well-being.