Editor’s note: The following article is provided by Dr. Carlos G. Aguirre, RDN, senior editor of the independent CBD review website Daily CBD. Dr. Aguirre completed his PhD in Pediatric Neurology at the University of Southern California.
Low back pain is a very common problem among workers, affecting approximately 25.7% of the working population. However, among different industries, industrial workers have one of the highest prevalence rates of low back pain.
According to a study, low back pain affects approximately 62% of industrial workers.
However, such high interest rates are not surprising. This job requires industrial workers to do a lot of weight lifting, bending, squatting and pushing, and pulling heavy objects. Repetitive movements like this, especially daily movements, can put pressure on the back and cause low back pain.
Low back pain may be common among industrial workers and easily treated, but without proper management, it may become a chronic disease.Chronic low back pain not only affects the worker’s quality of life, but also affects his work — Lead to loss of income.
If you suffer from occupational low back pain, please know that you do not have to tolerate it or let it affect your work. There are many ways to prevent and control it.
Learn the correct weightlifting technique
Lifting heavy objects has strained your back and compressed structures in the spine. If the operation is improper, you are particularly prone to low back pain. In order to avoid it at work, you must learn how to lift heavy objects correctly.
Here are the steps on how to lift heavy objects correctly:
1. Expand the support base
First, you must have a broad support base.This means that your feet are shoulder-width apart and one foot is placed slightly in front of the other to improve balance — Stand near the object.
2. Lift the object
When picking up objects, squat down, bend your hips and knees and keep your back straight. Also make sure that your shoulders are straight back and your chest is outward.
Now, grab the object and bring it close to your body. Gently straighten your knees and hips while standing.
Do not rotate your torso when lifting objects. This will increase the pressure on the back.
3. Turn with a heavy load
When navigating with weights, don’t twist your torso when changing directions. Instead, use your feet to guide while keeping your back straight.
4. Drop the object
Likewise, don’t bend your torso when putting down objects. Instead, bend your hips and knees and slowly place the object on the floor.
Learning the correct weightlifting technique can help prevent occupational low back pain. However, the company should also take some measures to reduce the risk, such as mechanical cranes, which can help reduce the pressure on the workers’ backs.
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Learn back exercises
Although back exercise can strengthen your back, it can also help you relieve back pain. However, not all exercises are good for the back-some exercises can cause further aggravation and pain.
Here are some useful exercise techniques mentioned by licensed neurologist and Gold Bee co-founder Charline Favela to strengthen the back and reduce the chance of injury:
1. Partial sit-ups
Lie on your back with your knees bent. Your feet should be firmly flat on the floor. You can put your hands behind your head or cross your chest. Now, take a deep breath, tighten your abdominal muscles, and gently lift your upper body as you slowly exhale.
Do it at least 10 to 15 times a day.
2. Knee to chest
Using the same posture, grasp the left calf with both hands and gently pull it toward the chest. Hold this position for about 60 seconds, and then open it lightly. Do the same for the right leg.
You can do this exercise three to five times per leg per day.
These exercises not only stretch and strengthen the back muscles, but also open up the spine, relieve stress and relieve pain.
Use natural home remedies to treat back pain
Natural home remedies can also help you treat low back pain. These include:
Rest is important because it can give your painful back some time to heal, but limit bed rest to about two days.
Walking around and doing simple back exercises are still the best way to prevent back muscle stiffness and help relieve pain.
2. Cold compress
Apply a cold compress on the back for about 20 minutes. This not only helps relieve pain, but also reduces inflammation.
The cold compress is best applied within 24 to 48 hours after the onset of low back pain.
3. Hot compress
For low back pain that lasts more than 48 hours, you can apply heat for 20 minutes. This can relieve pain, relax back muscles and open blood vessels. This is because increased blood flow flushes away pain and inflammation-producing chemicals.
Seek supplementary therapy for low back pain
Complementary treatments for low back pain can also help relieve pain and relax stiff muscles. These include:
1. Physical Therapy
This uses ultrasound, transcutaneous electrical stimulation, hot and humid compresses and exercises to relieve low back pain.
The sterilized fine needle is inserted into the acupuncture pressure point to release the blocked energy and restore balance to the body.
Similar to practice, yoga teaches you how to relax muscles and improve flexibility and strength.
Massage also helps reduce tension in the back muscles. It can also promote muscle relaxation and good blood flow.
Take over-the-counter medicine for pain relief
If some of these techniques do not relieve your low back pain, you can take over-the-counter pain relievers such as NSAIDs or non-steroidal anti-inflammatory drugs at any time. These can reduce inflammation and control pain.
Taking CBD oil
Over-the-counter pain relievers may help reduce pain, but long-term use of non-steroidal anti-inflammatory drugs can cause side effects such as kidney and heart problems. It can also increase the risk of stomach ulcers.
If you want a safer alternative to over-the-counter painkillers, you can try CBD oil. CBD is a cannabinoid extracted from hemp and hemp. According to the World Health Organization, CBD is a safe and non-toxic compound. Compared with THC, this cannabinoid does not produce hallucinations or any mental effects, making it a popular alternative therapy.
CBD helps relieve low back pain by stimulating the endocannabinoid system. One of its functions is to regulate pain and inflammation. It also activates other biological systems responsible for pain control.
CBD comes in many forms, such as soft capsules, oils, tinctures, and topical agents. The capsules are taken orally with food, while the oils and tinctures are placed under the tongue. On the other hand, topical medication is suitable for painful back areas.
If you are new to CBD, know that you can always start with a lower dose. For example, you can take half a dropper instead of taking a full dropper as recommended on the label. If your back pain does not improve after three days, just increase the dose.
CBD is a personalized therapy. You must find the dose that suits you best.
Final thoughts-dealing with occupational low back pain
Industrial workers may do heavy work, but this does not mean that you have to endure low back pain forever. Your back problems can be corrected with proper weight lifting techniques, exercise, and home remedies. It can also be controlled and managed by OTC painkillers and CBD, which is a safer alternative than NSAID.
However, for low back pain that cannot be relieved by any of these methods, we recommend that you see a primary care doctor for the correct diagnosis and treatment.