Do you frequently experience lower back pain?  Does your back hurt when you stand up, sit down, or change positions in bed?  Do you feel you have poor circulation in your legs and other extremities?  Do you wonder where this pain is coming from?

Unless you have experienced a severe back trauma such as - from an automobile accident - there may be no definitive moment or cause to your lower back pain other than repetitive strain injury (RSI) or occupational overuse syndrome (OOS).  These conditions sound worse than they really are.  By definition, these conditions are merely forcing the body to maintain a certain position or repetitive movements for an extended period of time.

RSI at the office

In today’s computer world, the office is probably the largest contributor to lower back pain and other conditions relating to RSI.  For hours, many of us sit at our desks typing at the computer, talking on the telephone or other such repetitive movements.  Oh, sure we take coffee breaks once in a while, but ask yourself how often you skip those breaks to keep working.

This constant strain on the back and shoulders can cause serious damage over time.  Many doctors contribute several neck and shoulder conditions to this repetitive strain, but RSI can also account for much of the pain in the lower back.

You see, the lower back, technically called the lumbar region, carries all the weight of the torso.  Sitting in an office chair, bent over a computer keyboard causes our entire spinal column to curve downward for extensive amounts of time.  When our back is out of its proper alignment, stress and strain is inflicted upon the ligaments and tendons that work so hard to maintain proper spinal curvature and motion. 

We are, in fact, training our muscles to be “hunched over” by keeping them in that strained position for so long.  Then, when we try to straighten up, we inflict further stress and strain on the muscles trying to force them back to where they are supposed to be.  It is not our “bad back” that causes this lower back pain, but our bad posture.

At the workplace

Often, our daily routine causes us to lift heavy objects.  Some occupations require frequent heavy lifting, while others are less demanding.  But no matter how often or how much we lift, the repetitive strain of lifting is also a major contributor to lower back pain.  We don’t even need to be lifting very much weight for the repetition of lifting to take its toll on the lumbar region of our back.  As we all know, improper lifting can intensify damage to muscles, as we all know.

However, even the simple task of lifting and carrying mundane objects (such as a box of paper, a package, a laptop case) can contribute to our lower back pain.  Many of us have read several articles and heard many times regarding the proper way to lift (“Lift with your legs, not your back”).  And, when we are facing that large box or couch or another heavy object, we remember this adage and try to lift properly. 

But, most often, it is not the overly heavy objects that cause the constant lower back pain we experience.  It is the improper lifting of those objects that we deem “not that heavy” or “this one doesn’t matter” that inflict the real damage.  How often do you walk down the halls of the office or airport listing to one side to compensate for the weight of your laptop case? 

How often do you lean back to compensate for the box of paper you are carrying to the copy machine?  And worse still, how many times do we turn our heads and shoulders to look behind us as we carry these “not that heavy” objects?  If you think closely, I believe you will find that we are straining the muscles of our lumbar region much more than we realize.

Prevention of lower back pain

First and foremost, I think we will agree that the obvious solution is to work to prevent stress and strain on our lower back.  The proper lifting of all objects, whether regarded as light or heavy, should be enforced in the workplace.  Proper braces and supports should be used when lifting and moving heavy objects regularly.  Hand trucks also come in handy when moving heavier objects.

Look into some alternative cases for your laptop and even suitcases for traveling.  Many office supply stores now sell laptop cases as backpacks.  While they may not look as professional at the airport as the traditional laptop case, they are a lot more attractive than a truss around your lower back.

And finally, practice good posture when at the keyboard.  Keep your back straight.  Get padded supports if necessary.  Or, simply spend the extra money and get the office chair with adjustable support for your back.  Make sure your keyboard is at a proper height, keeping your arms parallel to the ground and your wrists straight.  Several attractive models office desks are now built ergonomically for the keyboard.  Buy one for your home.  Get one for your office. 

Keep these preventative practices in mind as you go about your daily routine.  You will spend less time at the doctor asking for medications for coping with lower back pain when simple measures can be taken to prevent it.