Lower back pain (LBP) is a very common injury with approximately eighty percent of us experiencing LBP at least once in our lifetime.
LBP is reported to be the leading contributor of time off work by both men and woman.
The most common lower back pain injuries seen in the work environment are disc injuries, facet joint sprains, muscle spasms, sprained ligaments and irritated nerves. Most of yout weight is supported through by your spine and in particular the lumbar (lower) portion which is made up of 5 bones called vertebrae. In-between these vertebrae are gelatinous pads (intervertebral discs) which function as shock absorbers and cushion the vertebrae as we move. Ligaments help keep our bones together and tendons help attach muscles to the bony vertebral column.
The vertebrae attach to one another at facet joints with one on each side per level. Nerves that are responsible for the control of leg movements, sensation and reflexes exit both sides of the spine between each vertebra and facet joint. Professions that require heavy lifting on a daily basis are at the greatest risk of LBP. This is due to the repetitive bending and rotational components of their jobs.
Professions that require sustained and prolonged sitting at a desk, computer or car for hours on end are the second most affected group. Sitting continuously for periods longer than 40 min put increased pressure on the intervertebral discs as well as over-stretch the ligaments that hold the vertebrae together. This can result in muscle spasm and pain. If the nerve is also affected, there may also be numbness or a shooting pain down one or both legs. Professions exposed to whole-body vibrations on a daily basis are also at risk. The pain can range from a dull ache that gradually increases or may be a sharp sudden onset of pain.
The pain can present as a ‘band of pain’ across your lower back, pain or numbness down into your buttock or leg (either one side or both) or as a localised pain that is often associated with lifting, twisting or prolonged sitting.
Lower back pain and ergonomics in your work environment explained. Ergonomics (how a worker performs functions in their environment, and the impact the environment has on the worker) can be used to help prevent work-related back pain as well as maintain a healthy back by adapting you work environment. Your physiotherapist will take a history and assess your impairment, pain, disability and psychosocial state so that they may determine the appropriate treatment specific to the patients’ requirements. Treatment will consist of a hands-on approach to the soft tissues and bony structures. They might include strapping and dry needling too.
In order to prevent LBP a physio will help you with the following:
Posture: If you cannot maintain an ideal posture, you put unnecessary stress and strain on the tissues, bones and joints in your spine.
Ergonomics: Correct positioning of your desk, computer, chair, car seat and equipment.
Pause exercises: Frequent moving and stretching of your joints and muscles so that they are not in a prolonged position
Back care: Correct lifting techniques
Muscle strengthening exercises: your core muscle system is a deep muscle system that is essential in maintaining your ideal posture and therefore preventing LBP.
Information provided by physiotherapists Nadia Groenewald or Jose Cox.
For further information, assessment or treatment contact them on 011 974 9005.
