Introduction – Anatomy

Your back is a collection of small bones (Vertebra - classified depending on where they are located) that sit on top of each other to form a flexible column.

There are large bundles of muscles that connect around the structure. When you stand, your lower back should curve slightly. This curve called a lordosis helps to distribute your weight properly through the spine and pelvis.

The discs located between each of the vertebrae act as shock absorbers. Excessive pressure within the discs may, when sitting, cause damage, but this can be avoided through proper posture.

Back pain is one of the most common workplace problems, with a great number of people suffering from back pain. In fact, back pain is the second leading cause of absenteeism from work according to some of the statistics.

After an injury most people improve significantly in a week but that doesn't mean it won't happen again. According to some data 62% of patients are going to have another problem within one year and 40 percent will have ongoing problems a year or 2 later.

There are various ways that back injuries are classified. The 3 main types appear to be those that involve, the muscle & soft tissues, a fracture of the small bones in the back (vertebrae) and damage to the cartilage (spinal discs) between the small bones in the back (vertebrae).

Work related injuries to the back can result from:

• prolonged sitting in uncomfortable positions
• repeated bending and stretching
• heavy lifting
• a collision or fall

By far the most common type of injury is one that involves the muscle & soft tissues, which result in back pain of varying degrees.

A muscle strain (or tear) in the back (upper or lower) is usually caused by a sudden movement or trying to lift something that is too heavy.

Often however, a back injury is a long time coming on and can be the result of the work you do over a prolonged period rather than a single act of lifting.

Muscles go into spasm and do not get enough blood through them resulting in weakness.

When someone complains they bent down to pick up a piece of paper and tore a muscle in the back, it is not picking up the piece of paper that caused it but a gradual build up of tension over a period of time.

There are many reported symptoms, which include:

• A sudden sharp pain in the back
• Possibly swelling or bruising over the area of the rupture
• Tightness in the back
• Probably cannot walk properly
• May get occasional sudden twinges of pain during activity
• May notice swelling
• Direct pressure causes pain

We always recommend that you get advice early if you have symptoms and if you are involved in an accident that produces back pain then it is recommended you see your GP to refer you to a back Specialist immediately.

Prevention Of Back Injuries.

Medical practitioners have attempted to come up with guidelines to educate the public on how to prevent back injuries. Traditionally, the stock advice has been more or less:

1. Squat down to lift from the floor;
2. Keep an upright position;
3. Lift with the legs, not with the back;

This is good advice but we have to understand that very few tasks in industry or for that matter, in recreational activities allow for this ideal way of doing things safely.

So here are additional guidelines. Bear in mind that you still have to use your discretion in applying them to your particular job situation.

1. Avoid lifting if you can.

Use lifting equipment whenever available, push or roll rather than lift (install caster or wheels to ease the task).

Using the stronger muscles of your legs when you need to pick something up (i.e. bending your knees, not bending from the waist) can also help prevent injuries.

In general, if you have to move a wheeled item, pushing causes less strain on the lower back that pulling.

The expert advice is that unassisted lifting should be limited to objects that are small enough in size that they can be held close to the body.

At work or at home, materials that are lifted or moved on a regular basis should not be placed on the floor or on high shelves, but instead be stored at waist height.

If your job involves a great deal of heavy lifting, your employer can provide more information on special training programs. Your doctor can also provide advice appropriate for your specific circumstances.

2. Keep your back in a natural position. (Good Posture)

Posture is the position of the parts of your body in relation to each other. Your posture constantly changes depending on the activity; but no matter what your are doing, there is a way of holding and moving your body that is balanced and efficient. This way is called good posture.

In normal standing position, the adult spine has normal curvatures from front to back. When lifting or bending, try to maintain that position. Bend from the hip rather than the waist. When leaning over a counter, extend one leg straight behind you.

Your posture is second nature to you, a taken-for-granted habit. If you have poor posture, others may be more aware of it than you are; they may think you are lazy or lacking in self-esteem.

You may be aware of chronic fatigue, headaches or backaches which can stem from poor posture. Poor posture causes muscular strain, particularly of the spinal muscles and therefore wastes energy.

It may cause crowding of the heart, lungs and abdominal organs causing impaired function. It produces uneven stress on spinal joints and discs and may cause permanent damage. When postural habits are good, you can work and play longer without fatigue because your muscles work more efficiently. Your spine has a chance to develop normally and your internal organs function better.

3. Avoid sudden, rapid and wild movements.

Stretch slowly before doing a task, gradually increasing amplitude and speed of movement. Use deliberate movements. Keep an eye out for obstacles that might force a sudden, unexpected change of direction or speed.

These recommendations are not fail safe, but they can assist in reducing the strain on your back, and prevent injury.