Hard Work, Sore Back: Protecting Your Body When Your Job Is Physical

Whether you work in a factory, on a farm or carry water and firewood at home, physical work can take a toll on your back. Here is how to protect it.

In Eswatini, many people do physically demanding work every day. Factory workers stand at machines for long shifts. Farm and sugar-cane workers bend, lift and carry. At home, many still carry water, firewood and children. Over time, all of this can take a toll on the back and joints.

World Spine Day is on 16 October, during World Bone and Joint Week. It is a good time to learn how to protect your body while you work.

Why physical work causes pain

Most back pain comes from strained muscles and ligaments, not from serious damage. Common causes include:

Lifting heavy loads the wrong way
Bending and twisting at the same time
Repeating the same movement for hours
Standing or sitting in one position for a whole shift
Carrying heavy loads on the head or one shoulder
Tiredness, which makes injuries more likely

Lift smart

Every lift counts. Before you pick something up:

Check the load. Is it too heavy or awkward to lift alone? Ask for help or use a trolley or wheelbarrow
Get close. Stand close to the load with your feet apart
Bend your knees and hips, not your back. Keep your back as straight as you can
Hold the load close to your body
Lift with your legs, pushing up smoothly without jerking
Do not twist. Turn by moving your feet, not your waist

Carrying water and firewood

If you carry loads at home:

Carry smaller loads more often, rather than one very heavy load
Share the load between two containers, one in each hand
If you carry on your head, keep your neck straight and avoid overloading
Use a wheelbarrow or cart where possible

Long shifts on your feet or at a machine

Change position whenever you can
Wear supportive, well-fitting shoes
If you stand on concrete, an anti-fatigue mat can help
Use breaks to walk around and stretch
If your workstation is too high or too low, speak to your supervisor about adjusting it

Simple stretches for your break

These take a few minutes and can ease tight muscles:

Back bend: Stand with your hands on your lower back and gently lean backwards. Hold for a few seconds
Shoulder rolls: Roll your shoulders forwards and backwards ten times
Hamstring stretch: Place one heel on a low step, keep the leg straight and lean forward gently
Neck stretch: Slowly tilt your ear towards your shoulder on each side

Stop if a stretch causes sharp pain.

Already have back pain?

For most back pain, staying gently active helps you recover faster than lying in bed.

Keep moving as much as you comfortably can
Use a warm cloth or hot-water bottle to ease tight muscles
Pain medication from a pharmacy may help in the short term. Ask the pharmacist what is safe for you
Most back pain improves within a few weeks

Danger signs

Get medical help urgently if back pain comes with:

Loss of control of your bladder or bowels
Numbness between the legs or around the buttocks
Weakness in one or both legs
Fever and feeling very unwell
Pain after a fall, accident or injury at work

See a doctor soon if the pain lasts more than a few weeks, is getting worse, keeps you awake at night, or spreads down your leg.

Report injuries at work

If you hurt your back at work, report it to your supervisor straight away, even if it seems minor. This helps make sure the injury is recorded and that you get the right care.

Speak to a TruMD Eswatini healthcare professional

If back or joint pain is making work difficult, a TruMD Eswatini healthcare professional can assess your symptoms, advise on pain relief and exercises, provide a sick note if needed, and refer you for an X-ray, physiotherapy or a specialist.

Your body is your most important work tool. This World Spine Day, look after it.