Low back pain at work is one of the most frequent health problems related to the workplace. This condition refers to pain in the lower back, the intensity of which can become disabling.
Sometimes, it appears due to the commitment required by certain jobs, such as being a bricklayer or a painter. However, it is also typical in jobs where no physical effort is made, but many hours are spent in a chair or in bad posture.
According to the European Agency, studies show that between 60% and 90% of people will suffer from this problem at some point in their lives. As, In this article we share 5 tips that contribute to its prevention.
Facts about low back pain at work
Pain in the lower back, better known as low back pain, can become acute after intense exertion. Likewise, it is possible that it develops chronically, which leads to a reduction in the quality of life of those who suffer from it.
So much so that it is considered the first cause of limitation of physical exercise in people under 45 years of age. Even in countries like Mexico, studies show that nearly 15% of sick leave is due to this disorder.
However, contrary to what many think, this condition does not only occur in people with jobs that require more physical effort. It is also common in those who have sedentary jobs or jobs that force them to stay in the same position for a long time.
Many times, this is due to a lack of focus in the workplace. That means, it is ignored that the chair is not adequate or that the table is not the correct height. The same happens if there are not enough breaks or if there is bad posture for several hours.
He work stress, overtime and other factors also have to do with this symptom. In fact, these factors are associated with other frequent pains, such as the one found in the cervical area. In total, 50% of consultations for low back pain are work related.
What to do to avoid low back pain at work?
Suffering from low back pain at work can be very limiting; so, to avoid this problem, you can make some changes in your routine. Second information published in Harvard Health Publication, exercise, some medications, and various changes in habits may offer further relief. Beyond that, other recommendations may apply. Scope!
1. Take care of your posture
First of all, if you want to avoid this ailment, it is essential to pay attention to the posture in which you work. If you have a sedentary job, where you have to sit for long hours, try to choose a suitable chair that fits your back well.
The feet must reach the ground and, moreover, you must avoid crossing your legs for a long time. Meanwhile, if you’re working standing up, you should ideally balance your weight on both feet and stand upright.
2. Take breaks
Related to the previous advice, you should avoid holding the same position for a long time. To do this, a good option is to change positions regularly and take breaks. Try spending a few minutes stretching your muscles to release any pent-up tension. You can also relieve stress this way.
3. Reduce excessive loads
It’s difficult to prevent occupational low back pain when the job requires a lot of physical effort. In case you have tasks that require you to carry a lot of weight, try watching the way you do it. If you force your back too much, the injury can become chronic. Therefore, it is best to ask for help.
Another way to avoid pain is to alternate activities. For example, dedicate yourself for a while to what requires physical effort; and another time, as a rest, for tasks that need to be done sitting down.
4. Rest
It’s not just about taking breaks during the working day. You should also pay attention to the hours you spend sleeping and the positions you sleep in. Having poor quality sleep it is related with increased pain. It can also lead to a chronic form of low back pain.
5. Watch your body weight and exercise
Both overweight and obesity are risk factors for low back pain. Its lack of control can lead to states of incapacity. This is because the spinal structures are subjected to aa higher pressure when there is too much weight.
Therefore, it is essential to pay attention to your weight and adopt habits that allow you to keep it stable and healthy. In general, adopting a healthy diet and exercising can help. However, it is best to consult your doctor to get a personalized plan.
Avoiding low back pain at work is possible
There are many factors related to the occurrence of low back pain at work. Despite this, you can make various lifestyle and routine adjustments to try to avoid it. If it occurs chronically, see your doctor for guidance on other forms of treatment.
Once the origin of the pain has been established, the professional can suggest analgesics, physiotherapy and other therapeutic options to avoid complications. Keep that in mind!
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