How to Keep Work-Related Back Pain at Bay


Injuries can happen anytime at work, and back pain is one of the most common causes of injuries in the workplace. Back pain can occur out of the blue, or it can come on gradually. Its pain levels can be from a dull ache to sudden, sharp, throbbing, or constant excruciating pain. The pain can be so severe that it keeps you from being productive at work.


What Are The Risk Factors That Cause Back Pain?

Anybody can develop back pain. However, certain risk factors make some people more susceptible to backache. 

  • Smoking – it depletes the nutrients in your body and affects your back’s discs. Also, whenever a smoker coughs, it causes back pain. Further, smokers take more time to heal than non-smokers.
  • Certain diseases – like arthritis or cancer
  • Being in a weak physical shape
  • Old age – as you become older, back pain also becomes more prevalent. Thus, you may start to experience it often around the ages of 30 or 40 years old
  • Genetics – certain types of back pain such as arthritis, and ankylosing spondylitis can have a genetic component
  • Work-related causes – pushing, pulling, lifting, and twisting the spine can cause back pain. Even a desk job that forces you to sit for prolonged periods can result in back pain. Also, slouching while you sit down can cause issues in your back. 
  • Race – black women are up to 3 times more prone to have back pains than white women.


When Is Back Pain An Emergency? 

There are circumstances when back pain can be dangerous. If you experience back pain combined with any of the following, you should consult with your local doctor right away:  

  • Fever
  • Losing weight when you are not trying
  • Weakness
  • Numbness in your legs
  • Problems urinating
  • Swelling or deformity in your back


What Causes Back Pain?

There is a wide array of things that can cause or contribute to back pain. Sometimes it can be a mechanical issue with the back. It often involves the following: 

  • Spasms
  • Disc breakdown
  • Ruptured discs
  • Tense muscles


There are several cases where injuries from accidents, falls, or fractures can be the root of some people’s back pain. It may also be a symptom of other illnesses and conditions. Here are some examples:

  • Fibromyalgia
  • Arthritis
  • Kidney stones
  • Scoliosis 
  • Spinal stenosis
  • Pregnancy
  • Infections
  • Spondylolisthesis
  • Endometriosis


How to Avoid Developing Back Pain While At Work

Most back pain problems frequently are due to your regular work environment. Let’s take a look at some of these jobs that are highly prone to back pain. Then, let’s discuss how you can do your work without putting yourself at risk


Jobs that require a lot of lifting

These are frequently those that involve physically moving heavy objects and doing a lot of twisting the body like construction works. Also, it may incorporate indoor or outdoor tasks. Keep the following things in mind:

  • Think about what you are going to lift. Then ask yourself, is there a better way of doing this? 
  • Use tools or handling aids whenever possible.
  • Keep the load as near to your waist as much as possible.
  • Move things out of the way or keep your path free from obstacles.
  • If you must lift an object high, reset the load on a bench or table. It will allow you to get a better grip and take a short rest. 
  • Always try to keep the most substantial part of the load near your body.
  • Your feet must be apart with one leg slightly forward.
  • Be sure to have suitable work footwear, helmet, and clothing that is not too loose (for safety).
  • Also, avoid twisting your back to prevent injury.
  • Finally, avoid bending you back to lift– instead, use your knees and hips to do the lifting (from a squatting position).


Works that require you to sit all day

This work would include any desk job, such as answering phones or using a computer. Your post might be any of the following:

  • Receptionists
  • Computer support staff
  • Tech support
  • Call center agent


How can you prevent back pain if you have a job of this kind?

  • Stand up and move every 30 minutes of sitting. Take a minute to stretch your muscles or take a short walk. 
  • Fix your chair height so that your lower back is supported well.
  • Keep your feet flat on the floor (use a footrest if your chair is too high).
  • Always keep your mouse as near to you as possible.
  • Use a headset rather than a handset for your phone conversations.
  • Avoid putting your phone between the ear and neck.
  • Keep your legs always uncrossed while working.
  • Make sure your knees are slightly below your hips.
  • Keep your monitor or computer screen, still at eye level. Also, it should be about an arm’s length away from you.
  • Your elbows must rest on the sides of your body. Let your arms form an L-shape at the elbow.
  • Keep your keyboard directly in front of you while you type. Keep a gap of about 4 to 6 inches at the front of the desk and the keyboard. So you will have enough space for your wrists to rest on.


Jobs that involve driving

Delivery men and workers in the transporting industry drive from one place to another, which can cause stress on the back due to sitting for prolonged periods. Here are some excellent ideas to always keep in mind: 

  • Always put on your seat belt.
  • Properly adjust your seat (to get your back appropriately supported, and you comfortably seated).
  • Keep your mirrors adequately adjusted. It is to ensure you are using them instead of twisting your body to fit the mirrors. 
  • Always use headphones or earphones when using your cellphone (Keep both hands for driving).
  • Use proper back support while driving.

Natural Yet Effective Back Pain Care

If you are currently experiencing back pain or would like to prevent one from happening soon, a smart move would be to consult a NUCCA doctor near you. 

NUCCA chiropractors focus on ensuring that the bones of the upper cervical spine – specifically the atlas and axis vertebrae –are in proper alignment. If these bones misalign even by just ¼ of a millimeter, they will cause several health problems, including back pain. A misalignment in the upper neck would cause the head to become unevenly positioned on the neck. As a result, the spine would begin to bend and twist to adjust. It would create a chain reaction, where the whole body would compensate for the misalignment.

A NUCCA chiropractor uses a gentle method that will never force the bones back into place. There will be no popping, cracking, or twisting of the neck or spine. Instead, the chiropractor uses a safe, effective, and gentle procedure that encourages the misaligned bones to move back into proper position precisely where it should. Therefore, by keeping your back aligned, it keeps your spine healthy and the nervous system working optimally.