Struggling with Back Pain in Agricultural Work
In the agricultural industry, back injuries are a common and often debilitating issue due to heavy lifting, walking, pushing/pulling, and awkward positions. However, effective prevention and management strategies can help reduce the risk of back injuries and alleviate chronic back pain.
1. **Proper Lifting Techniques**
Adopting correct lifting techniques is essential in the agricultural setting. Stand with a wide stance, hold objects close to the body, and lift using your legs, not your back. Keep your back straight and avoid twisting while lifting. Face your shoulders, hips, and toes in the same direction, and bend at the knees and hips rather than the waist to reduce spinal load. Organize work areas to minimize lifting height and distance and reduce twisting and bending motions.
2. **Targeted Exercises for Strength and Stability**
Strengthening the core and hip muscles through targeted exercises can help prevent back injuries and alleviate chronic back pain. Core stability exercises such as the McGill Side Plank help maintain spinal stiffness and reduce low back pain by avoiding undue spinal flexion. Glute strengthening exercises like the Bird-Dog (Horsestance) stabilize the pelvis and improve hip extension without compressing the sacroiliac joint. A progressive, injury-prevention strength training program including bodyweight squats, modified push-ups, glute bridges, and side planks can help build strength and stability.
3. **Equipment and Workstation Modifications**
Modifying tasks or work methods to reduce the number of times needed to get on and off equipment can also help prevent back injuries. Deliver and store materials close to the worksite and at waist height to limit bending and twisting. Use ergonomic tools and machinery designed to reduce manual load, and avoid prolonged bending by using aids or adjusting posture and work rhythms.
The University of Wyoming's Wyoming AgrAbility published a fact sheet titled "Tips for ranching and farming with back pain and injury" in 2010, which provides practical tips for managing back pain in the agricultural setting. The fact sheets were developed with funding from NIFA, project number OHON0006, and focus on coping with back pain and injury in the context of manual labor.
Other measures to prevent back injuries include quitting smoking, as cigarettes can impair healing and are a risk factor in the development of many diseases, including degenerative disc disease. Treatment for muscle injuries includes ice, rest, and light stretching, while tendon injuries require rest, ice, and anti-inflammatory medication.
In addition, farmers should avoid working in awkward positions, standing for long periods, twisting motions, and repetitive tasks. Using correct lifting posture, wearing boots with high-quality insoles, and using long-handled tools can help reduce the risk of back injuries.
The article cites a discussion guide from Ohio Better Workers' Compensation, BWC's Division of Safety and Hygiene, published in 2004, and references a Low Back Pain Fact Sheet from the National Institute of Neurological Disorders and Stroke. The fact sheets were developed to promote success in agriculture, specifically for Ohio's farmers and farm families.
Exercises should be performed with proper form and progression to avoid injury, and each farmer's specific tasks might require tailored adjustments to equipment and lifting strategies. Consulting a physical therapist familiar with occupational injuries can optimize a prevention and rehabilitation plan. AgrAbility offers information and referral materials, on-site assessment, technical assistance, and awareness in preventing secondary injuries. By adopting these measures, farmers can effectively manage and prevent back injuries, ensuring a safer and more productive working environment.
- In the agricultural setting, it's crucial to understand and implement proper lifting techniques to minimize the risk of back injuries, such as standing with a wide stance, holding objects close to the body, and using legs to lift rather than the back.
- Targeted exercises for strength and stability, like the McGill Side Plank for core stability and the Bird-Dog (Horsestance) for glute strength, can aid in preventing back injuries and alleviating chronic back pain.
- Equipment and workstation modifications, such as delivering materials close to the worksite and at waist height, can help reduce the number of times farmers have to get on and off equipment, helping prevent back injuries.
- Other measures to prevent back injuries include quitting smoking, treating muscle injuries with ice, rest, and light stretching, and avoiding awkward positions, standing for long periods, twisting motions, and repetitive tasks while using correct lifting posture, wearing boots with high-quality insoles, and using long-handled tools.
