When work becomes a Pain in the back

Back and spine pain is the largest single global cause of disability according to medical research. Recent studies have also linked chronic back and spine ache to the work we do on a daily basis. Unfortunately most people are unaware of or choose to ignore this connection, opting to either dismiss the ache as ‘one of those things’ or pop a pill when the pain gets bad. But this could be dangerous and lead to unnecessary long term problems, says Chartered and Physiotherapist, Dr. Gopi Kitnasamy, who heads the Physiotherapy Department at a leading private hospital in Kollupitiya.

Here, Dr. Kitnasamy talks about back pain and how it can be prevented or minimised by following simple rules.

Excerpts…

Q: World Spine Day was observed recently. Why is this day considered significant?

A: It is now an accepted fact that back pain is the largest single global cause of disability. But many people don’t know this. So on World Spine Day every year a number of health professionals come together globally to help reduce the burden of spinal disorders by raising awareness on how back ache occurs and how they can be prevented. The theme this year was ‘Your back at work’. It was specially chosen due to the surge in the number of patients with back problems globally.

Back pain can affect those in sedentary jobs as much as those in heavy physical occupations. Over 80 percent of adults will suffer back pain at some point in their lives, and many will cite their work as being a major cause. In developing countries, access to treatment is scarce, resulting in spinal disorders and inability to continue working.

Q: What strategies do you use to raise awareness on this subject to the target groups i.e. the employees and their employers?

A: Education and prevention strategies are key to reducing back ache and spine problems that are work related in particular. Our goal is to stop back pain at work before it starts. So our messages are directed both at employers as well as employees, because a healthy workforce is a productive workforce.

A: To give you some examples, most people are unaware of the damage caused to our bodies by actions we take for granted: like lifting some object, twisting, bending, or even sitting. How we perform these actions, and how many times a day we do them can impact our bodies adversely. If we are aware of this simple fact, we would be able to prevent or reduce the risk of injury to our backs and spines, which h is one of the leading causes for keeping people away from work.

Q: I was told that stretching is important especially for computer operators. Your comments?

A: No matter how well a work station is designed, working at a computer often involves very few changes in body position. This lack of movement can lead to muscle pain and strain. Hence it is recommended that a person working on a computer takes a break for 5-10 minutes for every hour spent at a workstation. If possible, stand up and walk, or even stand and change your position. Better still stretch. But don’t overdo the stretching. . Do not bounce, pull/push excessively, or lock your joints. You should feel a stretch, but not pain. If you feel pain or severe discomfort, stop stretching and ask your doctor for advice.

A: Vary the work tasks. Break up keyboarding tasks work by doing other job duties or tasks that involve moving around or changing body position. Try to stand up and move around.

A: Look away from the screen occasionally and focus your eyes on an object far away. Take regular rest breaks to ease muscle aches, eye strain and stress. Relax your muscles, stretch and change position. Hold the stretch for a reasonable time (e.g., 10-20 seconds). Breathe normally.

A: Sleeping on your back or stomach can put additional strain on your back and neck. So when sleeping on your back place a pillow under your knees and when on your side place a pillow between your knees

A: Extra body weight can cause additional strain on your spine. Try to stay within 10lbs of your ideal weight by eating a healthy, well-balanced diet and exercising regularly.

A. Smokers have more back pain because chemicals in tobacco can reduce circulation and delay healing

Q: What factors should be considered before planning an exercise schedule like the one you mentioned?

-Does your job require you to sit at a desk or work at a computer workstation for most of your workday?

- Are you required to lift, push or pull, and carry either heavy, awkward, or frequently throughout your workday?

Ease that back pain

Some easy to follow rules:

Dr. Dr. Gopi Kitnasamy and fellow physiotherapists have devised for all those prone to occupation related back strain.

* Sitting for extended periods of time can stress your spine, including your back and neck. So changing positions every 30-60 minutes can be helpful. Try taking a short walk around the office, coupled with a good stretch!

* Make sure you position yourself comfortably with respect to your desk, keyboard, mouse and monitor.

* Use a supportive chair that you can adjust to suit your spine. A small cushion or rolled up towel in the hollow of your lower back can be supportive. If you cannot place your feet flat, use a footrest or even a small box.

* Avoid twisting your back or neck by placing papers and files as close to your monitor as possible. Document holders positioned next to your monitor can be helpful.

* Avoid holding telephones between your ear and shoulder. Instead, consider using an earpiece, headset or hands-free option.

* Try doing some stretching at your workplace to help combat poor posture and give your spine a break. If you can, change your position at least once an hour!

* Straighten Up and Move- become more aware of your posture, take regular breaks to change positions and try the ‘Straighten Up and Move’ exercise series to reduce strain on your spine.

Try these stretching exercises at your desk - or anywhere else - to ease back pain and boost energy. You may feel awkward doing stretching exercises at your desk.

But right now, as you sit there at your computer, you are doing one of the worst things you can do to your body - you’re sitting still. And not only that, but the way you sit - and type, and hold the phone -- may be wreaking havoc on your bones, joints, and muscles.

A: It reduces the risks for MSDs (Musculoskeletal Disorders) like sprain and strains of the lower back, shoulders, and knees and CTDs (Cumulative Trauma Disorders) such as rotator cuff and/or biceps tendonitis, tennis elbow, de quervain’s tenosynovitis (blackberry thumb), wrist tendonitis and carpal tunnel syndrome injuries and their related costs. Other benefits are reducing workplace stress, increasing your energy level, and improving worker productivity. One of the best benefits of performing stretching at your workplace is that you stimulate the formation of joint synovial fluid in your joints. This acts to make your joints easier to move, thereby reducing any stiffness or pain that you may have in your joints. Over time this habit of performing stretching daily will significantly reduce your risks of developing osteoarthritis (stiffness and pain in your joints) as you age. If you already have osteoarthritis, you will reduce the stiffness and/ or pain in your joints and improve your quality of life at work, home and play.

Q: Could you summarise what you think are the biggest benefits of stretching exercises at work?

1. Increase ability to perform everyday tasks at Work, Home and Play.
2. Decreased risk of MSD/ CTD injuries.

3. Increase quality and quantity of joint synovial fluid (less joint wear and tear), and reduced osteoarthritis joint stiffness and pain!

4. Improve neuro-muscular coordination which in turn improved balance, and reduced risks of falling and/ or having an MSD injury or fracture if you should fall.

5. Reduce muscle fatigue and soreness which occurs because your body flushes out the lactic and uric acids which are the by product of your muscles, ligaments and tendons doing work to move your body.

6. Improve muscle balance and posture which will reduce risks of MSD and CTD injuries.
7. Decrease risk of joint stiffness and/ or pain to the lower back, neck, shoulders, knees, hips, elbows, wrists and hands.

8. Increase blood supply and nutrients to your muscles, tendons and joints which gives body and mind more energy.

Q: Do you have any advice to offer those at risk of work related spine and back problems?

A: Follow the simple rules given and you will have a healthy back. Before you actually start doing these exercises, discuss them with your health care professional. If you already have a spinal disorder it’s best you consult your physiotherapist before hand.