Back Clinic Work-Related Injuries Chiropractic and Physical Therapy Team. Work injuries and conditions can occur from a variety of circumstances, altering an individual’s lifestyle, however, those that occur in the work field can often also be debilitating and impairing, affecting an individual’s work performance. Work-related injuries can include bone fractures and muscle strains/sprains to conditions causing degeneration of many structures of the body, such as arthritis.
Also referred to as occupational injury, repetitive and constant motions of the hands, arms, shoulders, neck and back, among others, can gradually wear out the tissues, increasing the risk of injury which could eventually lead to further complications. A collection of articles depicts the causes and effects of many work-related injuries, carefully describing each variety. For more information, please feel free to contact us at (915) 850-0900 or text to call Dr. Jimenez personally at (915) 540-8444.
Restaurant work takes a toll on the body with the repetitive moving, bending, twisting, reaching, prepping, cutting, serving, and washing. This is especially true of the shoulders, arms, and hands. When individuals avoid treating their aches and pains, this can lead to chronic pain conditions that can cause severe and permanent damage to the musculoskeletal system. Chiropractic can alleviate the tingling and pain by removing the compression, re-stretching/lengthening, and strengthening the muscles and nerves to perform at optimal levels.
Restaurant Work
The arms and hands are designed to accomplish various tasks. When functioning normally, tasks can be performed flawlessly. Repetitive/Overuse or trauma can cause nerve compression, stiffness, and pain, decreasing function and affecting daily routines.
Carpal Tunnel
Carpal tunnel syndrome is one of the most common disorders that affect the arm and hands.
The carpal tunnel is a space where a nerve and several tendons pass. If the nerve becomes compressed, it can cause numbness, tingling in the fingers, pain, and muscle weakness, making it difficult to grip objects.
Discomfort and pain start gradually in one or both hands.
It can cause tightness and pain in the shoulder, forearm, wrist, and hand.
It can also cause numbness in the palm and fingers.
Avoid scheduling multiple consecutive long shifts for jobs that require repetitive hand motions.
Body Composition
Sticking To A Meal Plan
Identify personal motivation to stick to a meal plan other than improving body composition. To keep motivation high, individuals need to identify other reasons behind goals. This could be:
Saving money from the food budget.
Spending time with loved ones preparing a healthy recipe.
Setting an example to family and friends.
It can be whatever motivates you.
Reassess and tweak the meal plan as needed.
Nutritional needs or dietary preferences change.
Meal planning should be a dynamic process.
Don’t get disappointed if not going as planned.
Refocus by making changes as needed.
References
Gentzler, Marc D, and Janan A Smither. “Using practical ergonomic evaluations in the restaurant industry to enhance safety and comfort: a case study.” Work (Reading, Mass.) vol. 41 Suppl 1 (2012): 5529-31. doi:10.3233/WOR-2012-0872-5529
Laperrière, Ève et al. “Work activity in foodservice: The significance of customer relations, tipping practices and gender for preventing musculoskeletal disorders.” Applied ergonomics vol. 58 (2017): 89-101. doi:10.1016/j.apergo.2016.05.013
Masear, V R et al. “An industrial cause of carpal tunnel syndrome.” The Journal of hand surgery vol. 11,2 (1986): 222-7. doi:10.1016/s0363-5023(86)80055-7
Any job-related back injury can significantly complicate an individual’s life. Dealing with the pain, trying to figure out how to get things done while in recovery, and workers’ compensation to protect individuals who are injured on the job, getting them healthy without the stress of worrying about losing money from missing work.
Job-Related Injury
According to the Occupational Safety and Health Administration or O.S.H.A., a job-related injury is one that either contributed to or is caused by something in the work environment that injures an individual or exacerbates/worsens a previous injury. This is a general overview of the definition, and there are some exceptions. For example, being at the place of work as a general public citizen and not working when an injury happens will not be covered. If not sure whether a back injury is job-related, it’s better to be cautious and report the incident as soon as it happens.
Common Back Injuries
Back injuries are the most common job-related injuries. Back injuries are the number one reason individuals cannot work, whether they hurt their back at home or on the job. The Bureau of Labor Statistics found that nearly 40% of all musculoskeletal injuries that resulted in lost workdays were because of back injuries. The most common back injuries include:
Every state’s workers’ compensation program is different; however, the basic components are the same throughout. This means that if a workers’ compensation claim is approved and an individual cannot work because of their injury, they can expect to receive a regular base salary during treatment, rehabilitation, and recovery. Individuals also continue to receive medical coverage through the company, while the workers’ compensation fund should pay for treatment and diagnostics related to the injury.
When A Back Injury Occurs at Work
When a back happens at work, inform the employer as soon as possible. Do not be embarrassed or feel as if it is not a big deal to seek workers’ compensation. It is an insurance program for both the individual and the employer. An employer pays into the state’s workers’ compensation program for limited liability when employees get injured. Individuals don’t pay for the program, but it protects the individual in case something happens.
Letting an injury go untreated might not be anything at first, but months and years later, it can come back and be worse than when it first happened, causing greater damage, added medical costs, and procedures that the individual has to pay for out of pocket.
Once an individual knows they have a back injury, it is recommended to seek treatment as soon as possible to prevent worsening the injury or create new ones and develop a treatment, rehabilitation, and strengthening program. If an individual needs emergency care, tell the doctors about the work injury and precisely what happened. Emergency medical care should be sought out when:
There is a loss of function in any of the limbs.
There is a persistent numbness with the back pain.
There is nausea, dizziness, or vomiting after the injury.
There is a fever with back pain.
Loss of consciousness.
Loss of bowel or bladder control.
If the injury is not immediate and progresses gradually, but suspect that it is from work, it should be reported and examined by a medical professional.
Treatment
Proper treatment for a back injury depends on the severity of the injury. Those who prefer non-invasive, medication-free treatment are able to recover with chiropractic or physical therapy. Chiropractic doctors are experts in the spine and the musculoskeletal system. Chiropractic treatment is safe, and proven, and can help relieve pain, restore function, to get back to work safely.
Body Composition
Resistance Exercise
Resistance workouts are made to stress the muscles resulting in muscle gain. Resistance exercise makes the body adapt by growing the muscles to make them more capable of handling intense forces without strain. The stress of resistance exercise causes the muscle fibers to tear at the cellular level. Then, special muscle cells, known as satellite cells, jump into action to repair, rebuild, and grow the muscle. These types of exercises include high-intensity workouts or compound exercises that increase muscle growth. However, there needs to be a healthy balance between workouts and rest to support healthy hormone levels and maximize muscle gain.
Hormones
There are three primary hormones that stimulate muscle hypertrophy. They are:
Insulin-like growth factor 1 IGF-1
Growth hormone GH
Testosterone
Muscle protein synthesis is a critical process in muscle hypertrophy and happens after weight training. The hormones signal to the muscle to repair and rebuild after workout sessions. GH is released in high quantities during sleep, which is why proper sleep is needed to help reach body composition goals. When nutrition, workouts, and hormonal effects are combined, muscle-building happens. Figuring out the right balance is essential for reaching health goals.
References
Burton, A K, and E Erg. “Back injury and work loss. Biomechanical and psychosocial influences.” Spine vol. 22,21 (1997): 2575-80. doi:10.1097/00007632-199711010-00021
High-impact labor jobscan cause back pain, as well as jobs that require sitting all day. Nowadays, everyone is at risk of developing some form of back pain at their place of work. Here are a few tips for avoiding back injuries at work. It does not matter what an individual does for a living, or how it is done. Sitting, standing, lifting, bending, twisting, reaching, pulling, and pushing, all can have a negative impact on the spine’s health and the muscles in the back.
According to the Occupational Safety and Health Administration or OSHA,work-related musculoskeletal disorders are a common reason for missing work or restricting work time. Back pain and injury prevention/avoiding is the goal along with seeking the proper treatment as soon as possible.
The Risk for Back Pain
Work-related musculoskeletal disorders that affect the spine are a worldwide problem. The World Health Organization has stated in the United States that there is an estimated 149 million workdays lost every year because of back pain, with total costs estimated to be around 100-200 billion a year. And the World Health Organization identified low back pain as the leading cause of disability in the world. The National Institute for Occupations Safety and Health, which is a division of the CDC, listed five primary risk conditions for work-related musculoskeletal disorders:
Regularly lifting of objects
Regular exposure to whole-body vibration like using a jackhammer or driving a forklift
Regular reaching overhead work
Working with the spine in a chronic flexion position
Repetitive work/tasks
Office Back Pain
Individuals that stare at screens most of the day means their spines are at risk for cervical spinal flexion. This can lead to neck, shoulder, and upper back pain.And sitting for long bouts of time with poor posture adds tremendous pressure and weight on the low back. When the body is seated for a long time, the body is not utilizing its core abdominal muscles and back muscles that keep the body and foundation strong and flexible. The more these muscles are under-utilized the more the body begins to fall into the vicious cycle of slouching, slumping, poor posture, and increased stress on the back muscles.
Avoiding Back Injury
With advancements in medicine, there are solutions for relieving pain and getting an individual back to regular work activity. Basic ways for avoiding injuries and keeping the spine healthy.
Lifting with the legs and not the back
Maintaining healthy weight
Healthy diet
Stretching before physical activity and also during work will keep the muscles active and optimal circulation
Overall physical fitness like taking a walk
Knowing when to rest giving the body a break
Focus on recovery during off-hours
Working with Spine Specialists
If the pain is constant or there is a high possibility of an injury, see a medical professional. The correct diagnosis leads to the right treatment, which can include:
Rest
Physical therapy
Chiropractic
Pain management
Medication
Injections
Surgery
There is no one-size-fits-all approach. Every individual will have a personalized treatment plan. A multi-approach is recommended, and the most therapeutic for long-term benefits. One treatment option to be very cautious about is opioids. A review in BMJ suggests opioids do not help individuals get back to work faster, and pain control is only short-term. Back pain inflammation is better addressed through anti-inflammatory medication, physical therapy, and exercise. If pain or a back problem currently exists, see a doctor, chiropractor, or spine specialist and find out about treatment options and avoiding back problems.
Body Composition
How Aging Affects the Body
The body’s muscles are constantly being broken down and repaired. When the muscles are used, microscopic tears happen from the regular wear and tear. This means rebuilding those tears with protein. However, as the body gets older, it stops rebuilding the muscles as efficiently. With time, there is a reduction in overall muscle mass and strength. That loss can come from a combination of factors including:
Hormone changes – for example, testosterone gradually decreases
Physical inactivity
Comorbid conditions like cardiovascular disease, diabetes, and cancer
But this reduction in muscle mass doesn�t just happen to the elderly. Research has shown that strength and development in an individual’s 20s peaks and begins to plateau in their 30s. For many, decreased strength translates to being less active, and routine activities become more difficult to execute. Inactivity means fewer calories burned, muscle development decrease, and negative changes to body composition including muscle loss, and percent body fat increase.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
When individuals stop working on their back pain therapy, the pain can come back. Don’t give up on the process and trust the therapists/providers. Many people experience their first episode of low back pain between the ages of 20 and 40. Often they are not sure what caused their back problems. There are a variety of factors that could be contributors like:
Old running shoes
A heavy box that was inappropriately lifted and carried
Exercise strain
Too much sitting
Poor posture
Work injury
Personal injury
Sports injury
After some time with the pain, a visit to the doctor is in order, hoping for clear answers and strong medicine. A diagnosis of non-specific back pain and a prescription for physical therapy is given. This is because doctors are now required to prescribe non-medication, non-invasive therapeutic approaches for any type of pain first. After three to four weeks of physical therapy, and there is still no improvement or signs of improvement will a doctor recommend medication/s and/or surgery.
Physical Therapy
Nonspecific back pain describes back pain that is not associated with a clear cause like:
Osteoporosis
Inflammatory arthritis
Tumor
Fracture
Infection
Structural deformity
Non-specific back pain is very common and often acute, meaning the symptoms usually go away on their own within a month. Physical therapy also known as PT can help expedite the healing process. Physical therapy can improve a variety of back-related problems, including those caused by disease and structural abnormalities. A study found that physical therapy works as well as surgery for lumbar spinal stenosis or the narrowing of the spinal canal in the low back.
Don’t Give Up On The Program
Unfortunately, many individuals do not follow through with the full course of physical therapy. Reasons include:
Time
Cost
Inconvenience
Low level of physical activity before treatment
Depression
Anxiety
Poor social support
Increased pain during exercise
The problem with stopping physical therapy is that individuals can end up right where they began. Not following a treatment plan can have negative effects on outcomes and healthcare costs. Progress depends on how much follow-through an individual does on their own. Don’t give up on the program and maintain rehabilitative progress.
Scientifically Backed Benefits
Scientific proof means measuring results objectively to determine if a treatment works. Physical therapy has consistently proven to be highly effective. Researchers found that physical therapy led to positive health benefits when treating back pain. Specifically, individuals that followed a physical therapy program to the end had:
For example, spine stabilization exercises during an episode of low back pain can decrease pain, disability, and the risk of another episode.
The Right Physical Therapy Clinic
Do research to find the best therapeutic clinic or professional. It is perfectly understandable to be picky about physical therapy. Several studies have shown that a healthy relationship between patients and physical therapists improves outcomes. When choosing a clinic, individuals should be aware that there are different models. The differences can influence the experience.
Some therapists treat more than one person at a time. This means the exercises will be shown how to do them properly, then the individual will be expected to continue on their own with the therapist returning to see the progress and start the next exercise.
Some therapists see the patient once, then an assistant takes over. Assistants will help with the exercise programs.
There are some clinics that could be out of network or do not accept insurance. Individuals can pay more, but the benefit is more one-on-one time/care with a physical therapist.
If an individual does not like the experience with one model, try another.
Remember that individuals need to advocate for their own health, treatment, and progress.
If an individual is not improving, then they need to have a discussion with the physical therapist.
The therapist can then problem solve and try a new treatment or refer the patient for additional care like imaging, medications, or a different intervention altogether. Don’t give up, relief from back pain is possible.
Don’t Give Up On Body Health
Body composition analysis an effective tool during physical therapy
Body composition is essential for understanding physiological makeup and to help guide a treatment plan to target specific areas in physical therapy programs. InBody analysis is non-invasive and convenient, making it ideal when used in conjunction with physical therapy rehabilitation programs. The InBody test provides results that can be used to educate and engage individuals to help track improvements throughout the physical therapy course. In less than 60 seconds, the test results are easy-to-understand, accurate, and objective. This helps to evaluate and monitor progress during rehabilitation. With the test a physical therapist can:
Assess muscle distribution
Focus on areas weakened by injury or surgery
Identify fluid imbalances related to inflammation
Monitor changes to determine the efficacy of the therapy program
Guide recommendations for long-term success
Don’t give up!
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
PLOS One.�(Jun 2016) �The Influence of Physical Therapy Guideline Adherence on Healthcare Utilization and Costs among Patients with Low Back Pain: A Systematic Review of the Literature.��pubmed.ncbi.nlm.nih.gov/27285608/Pain and Therapy.�(Jan 2020) �Rehabilitation for Low Back Pain: A Narrative Review for Managing Pain and Improving Function in Acute and Chronic Conditions.��link.springer.com/article/10.1007/s40122-020-00149-5Spine.�(Apr 2012) �Management Patterns in Acute Low Back Pain: the Role of Physical Therapy.��www.ncbi.nlm.nih.gov/pmc/articles/PMC3062937/
Getting workers� compensation for a back/spinal injury can be a daunting and overwhelming task. There are plenty of questions, and we have answers from both medical and legal professionals. Anyone can be affected by back pain at work.
Work-related back injuries can be prevented by paying attention to posture, taking standing/moving breaks, stretching out, and lifting properly. However, if back pain at work stems from a work injury individuals could be entitled to workers� compensation benefits.
Workers� Compensation
Workers’ compensation is an insurance program that helps with and provides benefits and medical care for workers that have been injured or fallen ill resulting directly from their job. This means if an individual is injured at work, employers have negotiated to free themselves of a majority of the liability by paying for the treatment and recovery.
Companies that employ five-hundred or more are able to manage their own workers� compensation program. However, most workers� compensation programs are managed by state governments. Every state has its own workers� compensation program that employers pay into. The federal government handles the federal workers� compensation program for federal employees. The program is funded by the employer with the cost not affecting an individual’s paycheck.
Workers� Compensation Coverage
Compensation programs are different throughout the country. Typically workers� compensation pays for:
Initial emergency department
Urgent care visit
Diagnostic testing recommended by the emergency department
Follow-up physician
Surgical intervention
Rehabilitation
Under workers� comp back injury treatment/s are completely covered, meaning an individual does not have to meet a deductible or pay premiums, copayments, or coinsurance. Individuals continue to receive regular health insurance benefits from the employer. This could require a deductible, premiums, copays, and coinsurance. This is for the treatment of other health issues while receiving workers� compensation care.
If an individual is unable to work because of a workers’ comp back injury, a worker can expect to be paid a base salary after taxes while being treated. Those whose salary is dependent on overtime creates a disadvantage. Workers� compensation can mean a pay cut for these individuals. Workers� comp pay depends on the state. Usually, there is a wage rate set by the state.
High Risk for Back Injury on the Job
Employees that are involved in physical labor like construction, factory work, and healthcare work have a higher risk of getting a back injury on the job. These injuries are often the result of:
Improper lifting techniques
Repetitively turning
Twisting while lifting
Holding something heavy
Lifting heavy objects above the head
Using the back muscles instead of the hips and legs when lifting bending of the knees and bringing heavy objects close to the core
Truck drivers also have a higher risk of back injuries. Sitting for long periods and reduced physical activity contributes to the back muscles losing their strength, endurance, and cardiovascular ability. Then when unloading the cargo the stress on the spine is doubled.
Injury Report
A back injury should be reported to the supervisor or the company�s human resources department. Depending on the state, there is a statute of limitations to file an injury claim. For example, an individual has one year from the date of injury to file a workers� compensation claim with the supervisor or human resources department. However, it is best to report the injury and seek medical attention as soon as possible after being injured at work. The longer the wait, the more the employer could dispute the legal validity of a workers� compensation claim.
Injury Qualification
If injured at work, assume the injury will be covered by workers� compensation. However, it is not always completely clear. An individual could be injured at a work-related cookout or working from home and trip down the stairs. These are gray areas and are very new as more people working from home. These kinds of workers� comp claims are now starting to be seen. Whatever the event, report injury/s to the employer. If the situation is untraditional, there could be some back and forth with the employer.
Spine Specialist Referal
To receive work comp treatment patients with back injuries will be referred to an occupational therapy clinic. An occupational therapist or clinic will set up the treatment. This could include:
For many that could be enough to get them back to work. If the initial treatments fail an individual could be referred to a spine specialist to set up an optimal treatment plan. A spine specialist could recommend additional therapy, medication, diagnostic imaging, spinal injections, or surgery.
Occupational therapy usually goes on for four to six weeks before the individual is referred to a spine specialist. This all depends on the situation. Individuals can be referred immediately for specific spinal treatment or be told to wait for a specific time. It all depends on the medical situation.
Employer and the Spine Specialist
In most states, employers will request a copy of the treatment plan and spine surgeon�s clinical notes written about the case during office or telemedicine appointments. Doctors have to provide clinic notes and treatment plans to the human resources departments along with the workers� compensation insurance carrier.
Consistent, active communication goes on between the primary doctor, the company�s human resources department, and the insurance carrier. Note that workers� compensation is exempt from HIPAA privacy regulations. Employers and the workers� compensation insurance carrier have access to medical records related to the back injury. But medical information unrelated to the injury is restricted.
Obtaining Workers� Compensation From a Doctor
Generally, no. Obtaining Workers� comp is between the individual and their employer, not the doctor. Sometimes doctors are asked to determine if an individual’s injury/s are work-related. This involves going through medical records but these requests are rare.
Benefits Duration
It depends on the case and where an individual lives. Every state is its own system. In some states, treatment can be ongoing for as long as treatment is needed and is consistent. What is highly recommended is meeting with a workers� compensation attorney in your state when beginning the process to learn your rights and the process. This can help in preventing issues from popping up like an employer pressuring a worker to come back before a doctor has cleared them to return.
Making Most of Workers� Comp
Keep appointments and be compliant with the doctor’s treatment plan and recommendations. Be transparent with the doctor. Not telling them exactly what is happening will not help in their recovery. If there is an improvement from the treatment/s fantastic, but if there are minimal to no improvements be as descriptive as possible about what is happening and what does work. The goal is to work with a clinical team that can get an individual better back to work and normal activities.
Lower Back Bain Pain Chiropractic Relief
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Sit-stand desks are coming around, especially with so many of us working from home. Sitting is not a bad thing, it is just that we do it too much. Whether at home or work, too much-sitting causes health problems, and musculoskeletal problems, which can lead to a chronic back pain condition.
Too much sitting has been compared to smoking, and sitting in front of a computer for hours and hours has led to 85% of workers reporting discomfort/pain/ health issues at work. Fortunately, there is hope for the modern-day office known as the sit-stand desk or a standing office desk. Individuals are rapidly discovering the benefits of this ergonomic tool. �
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� Sit-stand desks encourage workers not to sit as much and stand for a while. This generates a spectrum of spine health benefits that range from reducing pressure on the back to burning a few extra calories just from changing positions. Thinking of investing in an adjustable desk, here are some key things to consider.
�
Get a new sit-stand desk or a unit that sits on top of my desk
This depends on the amount of space that is available. If there is plenty of space, specifically, to spread things out over a large desk area, then it can make sense to invest in a stand-alone sit-stand desk. If the current desk is right for you, then a sit-stand desk put on top of the current desk may be the better option.
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Height Adjustment
It�s important that the height of the desk can be adjusted. This has to do with different heights for different work tasks. For example, an individual could prefer one height for writing and another height when working/keyboarding on the computer.
If the desk is going to be used by others, then it�s essential that the height can be adjusted to meet the needs of those with different heights and work preferences. The Business and Institutional Furniture Manufacturers Association recommends that the height range be 22.6? to 48.7?. Ultimately the range depends on those using the desk. �
Depth of the desk
Depth is the front-to-back tabletop distance when facing the desk. A good choice is a desk that has a minimum depth of 30?. This allows those who prefer more desk space the ability to spread out the work. However, smaller depths are available.
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Weight capacity
Sit-stand desks are built to handle the weight of the usual desktop items:
Computer
Monitor/s
Keyboard
Mouse
Speakers
Phone
With heavy items, it’s best to review the weight restrictions of the desk you will be using. Weight restrictions vary, but there are all kinds of desk models to fit your needs. �
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Desk budget
This depends on your budget, work purposes, and quality. Sit-stand desks can be found in a wide range of prices. Opting for the cheapest desk is not the wisest thing to do. Remember these desks are an investment in the spine and overall health. Consider the quality of the desk and how long it will last along with a warranty to protect you if the desk malfunctions.
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What to look for
Sit-stand desks come with all kinds of options, in terms of quality and convenience.
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Noise level:
If a quiet work environment is important, then look into desks that offer a quiet action/transition when switching from sitting to standing and vice versa.
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Speed:
Some desks can take a long time to switch. Be careful with these because the use of the full functionality can diminish because of the length of time it takes. Look for the quick adjustment type.
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Manual vs. electrical:
There are some desk models that operate using hand cranks, locking switches, etc. while others use electric/pneumatic lifts to raise and lower the desk with a power button. The method of movement chosen will have a distinct impact on the ease of use, speed, and noise level.
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Programmable:
Some desks can be programmed with height preferences so they can be set to the desired position and saved.
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Customization:
If the desk needs to be able to function around privacy screens or specialized office equipment, a one-size-fits-all desk may not be the best option. This is something to consider if the desk needs to fit perfectly in an established environment. �
Keeping the desk in the standing position
Some individuals may feel better standing all day. However, standing for long periods does as much damage to the spine as sitting all day. The best approach is to vary postures over a workday.
After sitting for an hour, get up and move around.
If you�ve been standing for a while, take a break and sit.
That is what sit-stand desks are made for. They are made to promote changing positions throughout the day, which is the best thing for the spine. Be prepared for a transition period. Standing at work can bring some unexpected fatigue if you’re used to sitting all day.
Getting into the flow of working while sitting then standing, then going back can be a bit daunting. The goal is to slowly build up the amount of time standing, switching to a sitting position, and getting comfortable doing it. Things that can help with the transition are to wear supportive shoes or get custom foot orthotics and use an ergonomic foot mat to make the transition more comfortable.
It will be a short-term adjustment period, but the long-term benefits are well worth it. Employers and employees along with their spines will be very thankful.
Back/spine injuries now rank either second or third overall for workplace injury/s. According to the Bureau of Labor Statistics, every year there are over 900,000 cases of back injuries that account for 1 in 4 non-fatal job-related injuries that involve work days missed.�
Backcare & Standing Work
Back injuries can be painful, debilitating, and life-changing. 8 out of 10 people will experience a back/spine injury that can lead to chronic pain and health conditions. We all need to know, especially those of us that work standing up is firsthand knowledge of how important it is learning how to improve spine health and take steps to prevent back injury.
In order to prevent low back disorders means that there needs to be an understanding�of the spine when working along with knowledge of back injury risk factors.
Back/Spine Basics
The spine is a flexible structure that consists of 24 bones that move, shift, and contort, called vertebrae. There are:
7 in the neck
12 in the chest
5 in the low back
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. With this information, it is easy to see how much we move around, bend, stretch and reach during a regular day. 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 it means that 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 comes 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 that 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.
Risk factors
Major risk factors for back injuries include:
Awkward postures
Bending
Twisting�
Heavy physical tasks
Lifting
Forceful movements
Whole-body vibration aka W.B.V.
Static or unmoving work postures
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.
Standing Work
When we stand, the pressure on the�lower back discs is relatively low. Not that there is pressure but it is much lower than when seated with an unsupported backrest like bleachers for example. Standing up uses 20% more energy than sitting does. When we need to bend down to pick up objects or reach to get overhead objects there is an increase in the forces and pressure on the lower back, and this is when an injury is likely to happen.
Tips to Minimize Injury
Here are some tips to help minimize your risks of back/spine injury when you are doing standing work:
Moving around is important to keep the spine healthy. Moving will help improve circulation and reduce muscle fatigue.
Taking consistent short breaks will help reduce fatigue, discomfort and work other muscles.
Gentle stretching during some of these breaks helps to ease muscle tension and gets circulation pumping.
Pay attention to your posture and the way you stand as you work.
Lean on a solid support to help reduce fatigue when you are standing with a support that you can put your back up against, lean against sideways, lean forwards against and to hold on to will increase safety.
Keep your back strong and try to do exercises that will strengthen the back muscles. Activities, like Yoga, Crossfit, HITT or workouts focused on the spine for flexibility are the way to go.
Maintain a stable posture with your feet on a firm surface.
Avoid twisting the lower back around to reach for things.
Move your feet so that your whole body changes position.
Minimize bending, but when you have to, bend for objects in front of you and bend at the knees instead of the back. When bending for objects that are to the side of you change your stance so you are facing the object, and then bend down at the knees.
Don’t overreach but if you have to reach up to a high area to get something use a step-ladder.
Don’t reach over objects and move the obstruction or change your position before reaching for whatever it is.
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NCBI Resources
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:
Activate
Aggravate
Deactivate�their back pain.
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.
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