Back/spine injuries now rank either second or third overall for workplace injury/s. According to the Bureau of Labor Statistics, over 900,000 cases of back injuries account for 1 in 4 non-fatal job-related injuries that involve workdays missed every year.
Back injuries can be painful, debilitating, and life-changing. 8 out of 10 people will experience a back/spine injury leading to chronic pain and health conditions. We all need to know, especially those who work standing up, firsthand knowledge of how important it is to learn how to improve spine health and take steps to prevent back injury.
To prevent low back disorders, there needs to be an understanding of the spine and knowledge of back injury risk factors.
The spine is a flexible structure that consists of 24 bones that move, shift, and contort, called vertebrae. There are:
These are connected by ligaments and separated by pads of cartilage, called intervertebral discs. These are the shock absorbers that allow the flexible movement of the spine, specifically at the neck and the low back.
When we stand, the spine naturally curves inwards and outwards. The inward curve is called lordosis and curves towards the front of the body at the lower back and neck area. The outward curve is called kyphosis and curves towards the back of the body around the chest area. When we bend over, the vertebrae of the lower back change position and shift from being in lordosis to kyphosis when completely bent over and then back again when upright. It is easy to see how much we move around, bend, stretch, and reach during a regular day with this information. The lower back gets used the most, which is why low back pain and injury/s and disorders are the most common.
The National Institute of Occupational Safety and Health concluded: “muscle strain is the most common type of work or nonwork back pain” (Bernard, 1997). This is good news for chiropractors and ergonomists because we can find ways to reduce/change the way we work and the effort involved to minimize injury risks.
Keeping the intervertebral discs healthy plays an extremely significant role in preventing back/spine injuries. If these discs get damaged and start to degenerate, flexibility begins to fade away, stiffness and soreness sets in, and the ability to absorb the daily pressure/forces that come with standing, moving, and working.
There is not a normal blood supply to the intervertebral discs. Instead, as the discs change shape when we move around, the nutrients they need are absorbed into the discs as the waste products are pumped out. This is why moving the body and staying active is very important. Because as you move, you are literally feeding your spine and expelling the bad stuff. Intermittently changing postures and positions helps change the force and weight on the discs so that not all one area is taking the brunt of the force. Remember to move around and keep your spine as healthy as possible.
Major risk factors for back injuries include:
These risks can happen separately or could be a combination of them all, and if these risks are taking place at any one time, the higher probability of an injury/s.
When we stand, the pressure on the lower back discs is relatively low. There is not much pressure, but it is much lower than when seated with an unsupported backrest like bleachers. Standing up uses 20% more energy than sitting does. When we need to bend down to pick up objects or reach overhead objects, there is an increase in the forces and pressure on the lower back, which is when an injury is likely to happen.
Here are some tips to help minimize your risks of back/spine injury when you are doing standing work:
The one size fits all method just doesn’t cut it. A more focused approach for every individual leads to better results. Patients find that placing their bodies in certain positions and certain physical activities can:
Patients also find the pain being either better or worse. Understanding why sitting, standing, and walking can change the severity of low back pain can be helpful in diagnosis. These are important cues that help to diagnose and treat low back pain. People sit, stand, and walk all day. This is why so much research has been conducted on how these specific positions and activities contribute to low back pain.
The information herein on "Back/Spine Care and Standing Work" is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional.
Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
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