Words: Dr. Denis Boulais
Lower back pain may affect most of us at some point in our lives. It is one of the most common ailments that humans encounter, a familiar companion with many aliases – lumbago, slipped disc, arthritis and, when pain shoots down the leg, sciatica.
The ailment often arrives without warning or a clear trigger, interrupts ordinary movement, unsettles sleep, then fades with the same mystery that marked its arrival.
The human spine evolved to stand upright through every waking hour, carrying the body’s weight while shielding the spinal cord. Its vertebrae and discs adapt to that constant demand by absorbing force and offering flexibility. The greatest strain sits just above the junction with the pelvis, which is why that lower section becomes the most frequent site of injury.
Cause of mechanical pain
Many ideas circulate about the origins of back pain, from weather-driven theories to the light-hearted line that it signals youth drifting away. These explanations add colour but lack scientific grounding because what drives most lower back pain is strain. In the cleaning industry, plenty of routine tasks place that strain on the body, which makes careful identification, assessment and control of those tasks essential.
Mechanical pain can result from overstretching where a force causes excessive strain on the lower back. This may occur from emptying bins for example, particularly when the bin is heavier than the cleaner estimates prior to lifting. With the overstretching of soft tissues around a joint, the ligaments are the first to cause pain. Often these ligaments are referred to as retaining walls for the discs of the spine that absorb shock between the vertebrae. Of course, the extent to which the discs engage may influence the pain levels encountered.
When the ligament around a disc becomes damaged and the disc can no longer absorb shock, its outer wall weakens and the soft inner material begins to push outward. A pronounced bulge can press against the sciatic nerve and send pain into the leg, and the shift in spinal alignment that follows often amplifies the discomfort.
Steps to safe lifting
Safe lifting begins with deliberate preparation, because every controlled movement reduces strain before it starts.
Step one:
Plan the lift. It is important to assess the size, shape and weight of a load. Think about where the load will be placed and if there are any obstructions. With risk assessment, any need for assistance should always be evaluated.
Step two:
Consider the best way to lift by setting a stable stance with feet apart for balance, keeping the lower back free from bending or twisting, moving with smooth, controlled motion as the knees take the load and the back stays straight, and staying alert to every step and detail in the surrounding space.
Step three:
Use the whole hand to get a secure and strong grip. If gloves are required, they should be provided and used.
Step four:
If safe to do so, pull the load close to the body and aim to hold the centre of gravity as close to the abdomen as possible, engaging the arm muscles to handle the load.
Step five:
If an object is too awkward or heavy, use a mechanical lifting aid. Where such devices are not available, locate another person and complete a team lift. Clear communication is vital when coordinating a team lift, particularly where there are more than two lifters involved.
It’s also important to warm up prior to manual handling, and aim to alternate heavy lifting tasks with lighter ones.
It’s important for a worker’s health and spinal well-being to be proactive. The key to safe manual handling is hazard identification, assessment and control of tasks, taking into account site specific considerations. If you follow the steps above, you’re sure to stay back in balance.
