Introduction: World Occupational Safety Health Day was observed recently. A recent study has revealed that over 20% of the admissions to the National Hospital was work related, caused by falls from ladders, choking, fractures to less severe injuries like sprains, cramps and chronic back aches. We now see a sharp rise in work related issues with the invasion of hi tech gadgetry in every aspect of our lives. This age of fast paced and instant results, and the over use of computers as well as incorrect postures while answering phones when working, has resulted in many adverse health impacts. Chartered Physiotherapist and Bobath specialist Dr Gopi Kitnasamy offers the following exercises which can be done at home as well - after they have been first initiated by a trained qualified physiotherapist.
Following are excerpts of his interview with the Sunday Observer
Q. Back pain is increasingly common at work place, what is the reason for it?
A. Back pain is one of the commonest work-related injuries and is often caused by ordinary work activities such as, sitting in an office chair or heavy lifting. 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. We want to stop back pain at work before it starts. World Occupational Safety Health Day aims to reach employers as well as employees. After all, a healthy workforce is a productive workforce. Our focus as I mentioned earlier was on one of the biggest causes of back pain –i.e. the activities we perform at work.
Q. Activities in general? Or specific activities?
A. In general, we often fail to realize the damage we’re doing when we lift, twist, bend or even sit. If we are aware of this fact, we will become more aware of the impacts such movements can have on our spines, and thereby reduce the risk of injury which keep people away from work.
Q. Give us examples of how to take care of our spines /backs while at work, especially, if we are doing sedentary jobs.
A. * 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 every hour!
* Straighten Up and Move- become more aware of your posture, take regular breaks to change positions and try the stretching exercises (see image) 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.
Q.. Why is stretching important, especially, for computer operators?
A. No matter how well a workstation 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.
Q. Any other ways of minimizing risks of back pain at work?
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.
Q. What about eye strain when using computers for a long time?
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.
Q. Can the way we sleep cause back and spine aches?
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
Q. Being over weight? Is it a problem?
A. Extra body weight can cause additional strain on your spine. Try to stay within 10 lbs of your ideal weight by eating a healthy, well-balanced diet and exercising regularly.
Q. Smoking?
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?
A. Ask yourself the following questions: Does your job require you to sit at a desk or work at a computer workstation for most of your workday? Do you have headaches, upper back or shoulder pain? Are you required to lift, push or pull, and carry heavy items, frequently throughout your workday? Have you ever had lower back pain or an elbow, wrist, or thumb injury?
Q. And the benefits of such exercises are…?
A. It reduces the risks for WMSDs (Work Related 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, dequervain’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. In summary, the biggest benefits of stretching exercises at work are as follows:
1. Increased ability to perform everyday tasks at work, home and play.
2. Decreased risk of WMSD/ CTD injury’s.
3. Increased quality and quantity of joint synovial fluid (less joint wear and tear), and reduced osteoarthritis joint stiffness and pain.
4. Improved 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. Reduced muscle fatigue and soreness which occurs because your body flushes out the lactic and uric acids which are the by products of your muscles, ligaments and tendons doing work to move your body.
6. Improved muscle balance and posture which will reduce risks of MSD and CTD injuries.
7. Decreased risk of joint stiffness and/ or pain to the lower back, neck, shoulders, knees, hips, elbows, wrists and hands.
8. Increased blood supply and nutrients to your muscles, tendons and joints which gives body and mind more energy.
9. Reduced stress.
10. Enhanced enjoyment and quality of everyday life.
Q. Your advice to 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 beforehand.