How To Treat And Prevent Work-Related Back Pain

August 26, 2022

Nearly 20% of people have back pain caused by their job. If you're one of them, you know the pain and its impact are real. Back pain can affect more than your ability to do your job well. It impacts your life when you're off the clock, too.

Causes Of Work-Related Back Pain

No surprise, some jobs have a higher risk of causing lower back pain than others. Construction and healthcare are among the fields that keep you moving all day and put you at greater risk for back pain. But movement's not the only cause of back pain at work. The most common causes are:

Force: Lifting and moving heavy objects and putting too much pressure on your back
Inactivity: Mostly sitting during work, especially with poor posture
Repetition: Repeated movements, especially twisting or rotating your spine

Your lifestyle can contribute to back pain at work, too. For instance, being overweight and out of shape puts added stress on your back. Likewise, a weak core doesn't give your back the support it needs. Though you can't do anything about it, aging can also play a role.

Over time, different conditions can also develop in your body with repetitive motion, gradually causing back pain. They may be "simmering" until, out of the blue, lifting a box or reaching to adjust a patient in bed leaves you writhing in pain. Some of the most common conditions include:

Herniated disk: A bulging, ruptured or slipped disc occurs when the cushiony disc between the vertebrae in the spine pushes out of its covering. A herniated disk presses on the spinal cord, causing pain.
Osteoarthritis: This "wear and tear" arthritis can develop with repetitive movements that break down cushioning cartilage in the spine's joints.
Sciatica: This is pain caused by pressure on the sciatic nerve that runs from the lower back down the back of your leg. A bulging disc is often the culprit. Poor posture and an awkward sitting position can cause sciatica too.

How To Prevent Work-Related Back Pain

The good news is, there are ways to avoid work-related back pain. As an employee, you can lead the team effort with strategies that protect your back. Your employer can provide support, too, by using good ergonomics — making workspaces and tasks comfortable and safe — to reduce back pain.

Sometimes, making changes as simple as how you sit can make back-saving differences. Susan Helton-Groce, ergonomics coordinator at Franciscan WorkingWell occupational health services explains how.

Ways you can avoid and prevent back pain include:

Change position often — stand, sit, stretch, take a lap around the office
Lift properly — use your legs, not your back, and avoid twisting
Maintain good posture and your back's natural "S" curve — chest out, head back
Modify repetitive tasks
Stay healthy
Strengthen your core
Stretch often

How To Treat Work-Related Back Pain

If you do get work-related back pain, treating it is usually simple. But it takes time and patience. Typically, rest and over-the-counter pain relievers do the trick.

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When you or a loved one is facing a disease or disorder of the back, spine or nerves, you will appreciate Franciscan Health's compassionate care while delivering the diagnostic and therapeutic services you need.