Back pain in most cases is not due to spinal abnormality, as popularly beleived.
Is Your Job Causing Your Back Pain?
For example, if you notice that someone is bent over or is constantly carrying a heavy load, you probably make the assumption that their job causes their back to hurt. On the other hand, you really don’t have to do hard work to end up with significant back pain – even sitting can be painful.
Jobs that cause back pain range from outdoor, hard labor to indoor, light office jobs. In fact, the truth is, the job you’re currently working could cause you back pain – but you may not even know what exactly you’re doing to your spine each and every single day.
Careers for Men that Cause Back Pain
Men report back pain much more often than women – at least one in 10 male workers report experiencing back pain for at least a solid week each year. So, what are these men doing that causes their back pain? Of course, heavy manual labor is one of the careers to blame. However, those office jobs and skilled professional jobs are also to blame. Following are the top 5 careers that cause back pain in men.
In a 2002 study, carpentry work showed the most and highest reported incidences of pain in male-dominated professions. This is because they are constantly making repetitive motions, bending, twisting, and reaching when they’re working. Additionally, this pain can be aggravated with heavy lifting done at work, which leads to a 20 percent rate of back pain in carpenters.
In the past, auto mechanics were grouped in with construction workers, but are slowly emerging as a group of sufferers. They tend to lie on their backs or stand under cars with their arms raised over their heads to work on these vehicles. This position puts a strain on the major muscles located in their back. Additionally, the heavy and/or vibrating tools, as well as the need to reach, bend, and twist while holding heavy vehicle parts leads to back pain among auto mechanics.
While it is true that farm machinery seems to have eased the traditionally back-breaking work of farming, it has not entirely eliminated it. There are still lots of farming tasks that require bending over, heavy lifting, the endurance to stand in one spot, and repetitive motions while working a spot of ground or working with irrigation equipment.
Machine operators are responsible for a wide variety of tasks. However, primarily, they use and/or vibrating equipment as well as equipment that requires repetitive motion to make it work. Finally, standing for long hours, pushing and pulling levers and machine arms can contribute to or cause back pain in machine operators.
This is a career where there is a lot of sitting. The truth is, sitting behind a desk is not a way to avoid back pain. In fact, office workers typically spend eight to ten hours glued to their chair.
They have zero back support and spend a lot of their time hunched over their computer. This causes their muscles to become tight and therefore leads to pain in their backs and hips.
Desk jobs also include the IT sector. They spend countless hours at their desk, hooked to a telephone and a computer. Having a headset for the phone helps somewhat, but they still experience lots of pain.
Other Male Careers
Some of the other top careers that cause back pain in men include general manual labor, professional trades such as plumbing, electrical, or welding work, and driving a truck.
Careers for Women that Cause Back Pain
When you look at the statistics, women have much lower occurrences in back pain than men when it comes to their careers. However, this doesn’t mean that they do not experience back pain in their jobs. There are still lots of primarily female jobs that can result in back pain. Following are the top five female-centered careers that cause or contribute to back pain.
Women in the field of nursing put strain and pressure on their backs and they bend over their patients, transfer their patients between beds, and so much more. Additionally, nurses are responsible for lots of paperwork now, which requires them to spend hours hunched over computers and paperwork. It is obvious why nurses have so many more injures to their backs than any other career.
Women in this career spend lots of time scrubbing things down, bending over, carrying cleaning supplies from one room to the next and so much more. These repetitive motions, bending, twisting, and reaching end up causing serious strain on the spine.
Working in a restaurant is definitely considered back-breaking work. Being up on your feet all day long, with few- if any- breaks to sit down, carrying heavy dishpans, and repetitively cleaning or chopping puts a strain on both upper and lowers back muscles.
Until recently, hairdressers were not considered when it comes to back pain. However, recently, researchers have begun to take notice of the fact that salon workers typically stand for long periods of time with their arms up, cutting and styling hair. On the other hand, some of them stay bent over-styling hair, doing wax jobs, and more. When you’re not able to perform a normal range of motion, repetitively reaching and raising your arms can cause major problems and pain in your muscles.
Childcare workers are always picking up children, toys, sitting in child-sized chairs at child-size tables. This puts a strain on their backs. Additionally, is the fact that most of the time, children are carried on one hip, as an uneven load, which throws your spine out of alignment and can cause you to have problems for years to come.
Other Female Careers
In addition to the above careers, other primarily female careers that report experiencing back pain are as follows: assembly line, cashier, textile careers, general manual labor, and even teaching.
Even if you don’t see your career listed above, you could still be causing damage to your spine at work. If your job includes any of the following, you are more likely to experience back pain at some point.
1 – Lifting/Moving heavy objects.
2 – Vibrating tools or standing on shop floors where manufacturing is taking place.
3 – Repetitive motions, especially twisting, bending, or reaching.
4 – Sitting/Standing for a long time.
5 – Working on a computer keyboard or workstation.
Any of these factors can be a red flag that you could be looking at unless you take steps to protect your body from pain, such as proper nutrition and adequate exercise, you will probably have pain at some point.
1. Yoga Mudra with breathe out
Practice Procedure: Practice Procedure: The yoga mudra should begin by sitting in padmasana. Take hold of one wrist at the back of the other wrist. Close the eyes and relax the whole body. Inhale slowly and then exhale slowly while bending forward from the hips. Synchronize the movement with the breath, so that the forehead just touches the floor as the air is fully expelled from the lungs.
2 sets (10 times per set). At each time we have to spend 6 secs to breathe out, 6 secs for holding or pause and 6 secs for breathing in i.e. 18 secs each time. After each set, 1 min rest at Padmasana. (480 secs).
Benefits: The practice massages the abdominal organs and stretches the back, contributing to good general health. It is an excellent preparatory practice for meditation, engendering a sense of relaxation. It relives anger and tension, inducing tranquility.
Contra-indication: People suffering from sciatica, high blood pressure, pelvic inflammatory disease or any other serious abdominal ailment should avoid this practice.
2. Tuladandyasana(Balance Posture)
Practice Procedure: Stand relaxed with the feet together. Raise the arms directly above the head and touch both palms. Bend forward slowly from the hips, keeping the trunk, head and arms in a straight line and transferring the weight onto the right leg. Simultaneously raise the left leg straight back, keeping it in line with the trunk. The body should pivot from the right hip joint. In the final position the left leg, trunk, head and arms are all in one straight, horizontal line. The right leg is straight and vertical. Focus the gaze on the hands.
2 sets (30 secs each way) – By raising one leg with forward bending and staying at the balancing position as depicted in the video, you have to stay 30 secs with normal breathing at this position. In this way another time have to do by raising other leg up to 30 secs. This is one set by doing both sides. After each set, 1 minute rest at standing attention position with closed eyes. [240 secs]
Contra-indication: People with lower back problems, heart problems or high blood pressure should not do this asana.
3. Utkatasana(Awkward Pose/Powerful pose)
Practice Procedure: Stand erect with the feet and the legs touching one another closely and stretched both of your arms forward. Keeping the spinal column straight, gradually lower yourself as if you are sitting on a chair. Keep in mind that the chest does not lean forward but remains erect as that of your spinal column.
2 sets(30 secs per set). At the position of UTKATASANA, 30 secs have to spent with normal breathing and 30 secs needed for rest at standing Attention position. In this way another set have to do. (120 secs)
Contra-indication: Person having DVT syndrome(deep vein thrombosis), pedal oedema, gross genu varum deformity. Degenerative meniscus syndrome, laxity of ligaments, osteoporotic skeletal structure should avoid this asana.
4. Spinal Twisting Deep Breathing
Practice Procedure: Lie on your back and stretch your hands. Bend the knees and place the soles of both feet flat on the floor, directly in front of the buttocks. Keep the knees and feet together throughout the practice. Breathe in and while breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor. The feet should remain in contract with each other, although the left foot will move slightly off the floor. At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine. Hold the breath in the final position while mentally counting three seconds. While breathing in, raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout.
2 sets (10 cycles per set). At starting position of spinal twisting deep breathing – with continuous breathe out up to 8 secs, when head will touch the ground on one side, both knees will touch the ground on another side. Here 2 secs will be paused . And with continuous breathe in up to 4 secs – both knees and head will back at starting position. Here 2 secs will be paused. In this way – 1 cycle has been completed by 16 secs. Then after 10 cycles – 1 set will be completed. After each set – 1 min rest at lying on your back.(440 secs).
5. Pawan Muktasana (Air Releasing Pose)
Practice Procedure: 2 sets(90 secs per set). With breathe out right leg have to bend and after holding right knee- 30 secs have to stay with normal breathing. Then with breathe in- right leg will be stretched and with breathe out- left leg have to bend and after holding left knee-30 secs have to stay with normal breathing. Then with breathe in -left leg will be stretched and with breathe out -both legs have to bend and after holding both knees-30 secs have to stay with normal breathing. Then with breathe in – both legs will be stretched and have to take rest at lying on your back for 90 secs. [30 secs for right leg+30 secs for left leg+30 secs for both legs](360 secs)
6. Ustrasana (Camel Pose)
Practice Procedure: Sit in bajrasana. Stand on the knees with the arms at the sides. The knees and feet should be together, but may be separated if this is more comfortable. Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain. Push the hips forward, keeping the thighs vertical and bend the head and spine backward as far as comfortable. Relax the whole body, especially the back muscles, into the stretch. The weight of the body should be evenly supported by the legs and arms. The arms should anchor the shoulders to maintain the arch of the back. Return to the starting position by slowly releasing the hands from the heels one at a time.
2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hand as depicted in the video, you have to stay 30 secs with normal breathing. This is one set. After each set, 30 secs rest at bajrasana with closed eyes.(120 secs)
7. Sahaj Gokhilasana
Practice Procedure: 2 sets(30 secs per set). At the time of sahaj gokhilasana, 30 secs will be spent with normal breathing. After each set, 30 secs rest at lying on your back. (120 secs)
8. Suryaveda Pranayama
Practice Procedure: 2 sets(8 cycles per set). Assuming- 6 secs breathe-in by right nostril, 6 secs pause by holding both nostrils and 8 secs breathe-out by left nostril. Thus one cycle completed. In this way, you have to do 10 cycles in one set. After each set , 30 secs rest at sitting position by crossed leg(i.e. Sitting sukhasana) with closed eyes.(380 secs)
Practice Procedure: Lie with face down on flat ground resting on the abdomen, chest and chin, arms straightened and placed under either side of the body. With palms down right leg is raised gradually and rigidly straight up from the ground as much as possible while the other leg remains flat rested on the ground. Then bring down the right leg and raise the left leg similarly. After left leg, raise both legs and repeat the same procedure.
2 sets (90 secs per set). After each set 90 secs rest at lying on your chest. In each set – after raising right leg 30 secs have to stay with normal breathing, in this way- 30 secs for left leg and 30 secs for both legs. So total 90 secs has been spent for each set. Then 90 secs rest. In this way another set have to do.
Practice Procedure:Lie flat on the stomach. Stretch your hands and legs. Fold your hands as in the video. Your forehead should touch the folded hand.And slowly raise your legs as much as possible.
2 sets(30 secs per set). At the time of makarasana, 30 secs will be spent by holding both elbow each other where forehead will touch the crossing of both hands with raising both legs at 30 degree to 45 degree with normal breathing. This is one set. After each set, 30 secs rest at lying on your chest.(120 secs)
13. Extended Hand Deep Breathing
Practice Procedure: 10 cycles. Continuous 4 secs breathe-in by expanding both hand at both sides of the body, 1 sec pause after reaching of both hand at both sides of the body, continuous 8 secs breathe-out by return of the both hand at the starting position, 1 sec pause at the starting position. In this way 1 cycle has been completed. After 10 cycle 30 secs rest at bajrasana with closed eyes.(170 secs)
14. Bhujangasana with stretched hand
Practice Procedure: 2 sets (30 secs per set) – First place your both palm on ground below your shoulder, then stretch your both hands by raising your upper body with looking up. Stay at this position with normal breathing. Then come back to the ground and stay at Jasthi Asana on chest by touching the forehead on the ground where both palms and feet will touch together by stretching the whole body as depicted in the video. This is one set. After each set, 30 secs rest at Savasana on chest.[120 secs]
15. Nadi Sodhan Pranayama
Practice Procedure: Sit in any meditative posture. Keep the spine in erect position with relax body and mind. Now slowly inhale the external air deeply through left nostril with pressing the right nostril with ring finger and hold the breath after closing the right nostril with thumb.
2 cycles alternately starting from each nostril (Total 44*4=176 secs).
Cycle starting from right nostril: After holding left nostril, 4 secs breathe-in by right nostril, 1 sec pause, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostril by 2 secs, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostril by 2 secs, then 8 secs breathe-out by right nostril, then 1 sec pause. This is one cycle starting from right nostril. (44 secs)
Cycle starting from left nostril: After holding right nostril, 4 secs breathe-in by left nostril, 1 sec pause, 8 secs breathe-out by left nostril, 1 sec pause, then again 4 secs breathe-in by left nostril; holding both nostril by 2 secs, 8 secs breathe-out by right nostril, 1 sec pause, then again 4 secs breathe-in by right nostril; holding both nostril by 2 secs, then 8 secs breathe-out by left nostril, then 1 sec pause. This is one cycle starting from left nostril. (44 secs)
16. Muladhara Chakra
Practice Procedure: Follow the above procedure as per the direction in the video and for single time only.
- I WILL GET RELIEF FROM ALL MY DISEASES
- I WILL GET RELIEF FROM ALL MY DISCOMFORT.
- MY BODY AND MIND WILL BE IN PRIME STATE.
- I WILL FEEL MENTAL AND PHYSICAL SATISFACTION WITHOUT ANY EXPECTATION.
- I WILL FINISH THE TASK I BEGIN , WITH FULL DETERMINATION.
- I WILL SURELY DIGEST THE FOOD I WILL EAT.
- I WILL REMEMBER THE LESSONS I LEARN AND I WILL HAVE FULL CONFIDENCE IN DOING SO.
- I WILL BUILD MY FUTURE ON THE RIGHT PATH AND WILL NOT DEVIATE.
- THE ORGANS OF MY BODY WILL WORK ACCORDING TO MY COMMAND AND I WILL HAVE FULL CONTROL OVER THEM.
- I WILL BE BRAVE TO GET RID OFF SHAME, HATRED AND FEAR AND WILL GO FORWARD WITH COURAGE.