Low back pain has a 50% higher incidence in construction workers than any other occupation1. Any physically demanding occupation involving sustained bending, lifting, lowering, pushing, pulling or repetition can be a risk factor for developing low back pain1.
Physical reasons for the pain:
Decreased muscle endurance
Decreased physical activity outside of work
Decreased flexibility
Inefficient postures
Movement strategies during work. 1
How can I minimise the risk of low back pain?
Training and exercises
Prescription exercises are recommended for prevention1. These are targeted to train the muscles required to support these physically demanding occupations. A physiotherapist can give advice about the most effective exercises to train your body to the demands of your occupation.
Work habits
Positive recommended work habits include:
Variation in position throughout the day
Take extra care not to overload the back, especially first thing in the morning, or after repetitive/sustained bending (tissues are more vulnerable at these times)
Look out for ‘warning signs’ and pains that don’t settle.1
See a Back in Motion physiotherapist for a free initial assessment to determine the source of your pain and discuss potential treatment solutions.
Exercise outside of work
It can be challenging to incorporate exercise into a daily lifestyle.
Back in Motion offers Clinical Exercise suited to a variety of conditions and physical capabilities. This supports and strengthens the lower back. Even 20-30 minutes of Clinical Exercise 2-3 times a week can help reduce back pain in a physical job. This is because the movements listed earlier (bending, lifting, pushing) are less aggravating because the body strengthens and adapts.
Whole body vibration therapy is another option which helps to increase muscle bulk in these deep back muscle layers. Ask your physiotherapist if it would be suitable for your pain.
If aches and pains persist after this, and you feel it could be related to your muscles, tendons or bones, feel welcome to book in a free initial assessment with a Physiotherapist at your local Back In Motion.
Book online at https://www.backinmotion.com.au/prospect or call 08 8269 3800.
Reference: Monaro, P 2015, ‘Low Back Pain in Construction Workers’, Research, September 2015, <https://www.researchgate.net/publication/281629232_Low_Back_Pain_in_Construction_Workers>.