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Kerryn Ramsey
Senior Content Coordinator
One of the most common problems HIA members face working in the residential building industry is back and neck pain. No matter what your age, or whether you’re on the job or in the office, back or neck pain could happen to anyone. Managing and minimising this niggling – or sometimes excruciating – pain is essential, not just for comfort but for your long-term wellbeing.
Back pain can occur anywhere along the spine. Sufferers may experience low back pain as tension, soreness or stiffness. This pain is often referred to as non-specific back pain and may improve on its own within a few days. Unfortunately, due to various physical duties, many construction workers are at high risk of experiencing some sort of back injury or pain while working on the job which can develop into a long-term issue.
Safe Work Australia statistics show that muscular stress from lifting, carrying or putting down objects accounted for the highest proportion of serious claims by workers in the construction sector between 2013-20161 . Injuring your back on the job from a specific task, or by completing repetitive tasks unsafely, can potentially lead to loss of time at work, a hit to your income and can also affect the quality of your personal leisure time. So, what should you be looking out for to minimise your risks?
Common causes
Your body’s main support structure is the spine, made up of vertebrae and the bones of the sacrum and coccyx. Between the vertebrae are discs that act as shock absorbers and allow your spine to bend. The spinal cord threads down through the central canal of each vertebra, connecting your brain to nerves in the rest of your body. Muscles in your neck and back protect your spine, maintain your posture and enable a complex range of movements.
Mechanical strain is the most common cause of back or neck pain. Leading causes are from lifting heavy objects and unequal lifting that involves bending, twisting or overextended reaching. Long hours and repetitive tasks can also put strain on your back and neck. Even simple things such as wearing a heavy tool belt or having an incorrect posture can lead to back and neck issues.
Certain trades put specific strain on the back and neck. Electricians, for example, tend to be sitting or hunched over in uncomfortable positions for most of their day. Not only are they forced to adopt difficult positions while applying fine motor skills, but many electricians also carry around heavy tool belts, which can be a recipe for back fatigue.
Plumbers face similar situations. Being in an uncomfortable position is a daily occurrence for a plumber. They’re often squished in tight and uncompromising places. Movements that include turning, twisting and bending the back can cause tension to build up along the spine.
It’s important to be aware of these issues and take proactive steps to prevent injury. While most back pain is caused by mechanical strain, sometimes back pain can be related to chronic or serious underlying medical conditions.
Diagnosing back pain
For most people who experience back pain, no specific cause is found. However, in some cases, back pain requires urgent medical care, especially as there could be the potential for severe injury. You should see a doctor as soon as possible if the pain was caused by a significant incident, like a fall or a blow. You should also get urgent medical attention if your back pain is accompanied by symptoms like:
- fever
- ‘pins and needles’, numbness or pain in your legs or buttocks
- loss of bladder or bowel control
- unexplained weight loss.
It’s also a good idea to see a doctor if your back or neck pain isn’t improving, or if you’re struggling to cope.
Your doctor will ask you about your symptoms and examine you. In some cases, they may refer you for further tests, which could include blood tests or imaging tests such as MRI, CT or X-rays.
Back pain is generally categorised as acute or chronic, depending on how long your symptoms last, for example:
- Acute back pain – lasts less than six weeks
- Sub-acute back pain – lasts six weeks to three months
- Chronic back pain – lasts longer than three months.
How you manage your back pain changes based on the type of pain, how severe it is, and on your individual needs. Acute back pain can be a one-off event from musculoskeletal strain, and the good news is most people with this pain will recover quickly. Chronic pain is best managed by a team of healthcare professionals.
If you suffer from chronic pain, your doctor may create a pain management plan for you which is designed to give you the help, support and tools needed to achieve your pain management goals. These goals can include reducing the severity of your pain, improving your physical functioning, being able to work or lowering your reliance on medication. The ultimate goal is for you to live your life as normally as possible.
Preventing pain
Like most things, prevention is much more effective than cure. The best defence against back pain is understanding your body and moving well. Negative patterns should be recognised and avoided. It’s a learning modality – becoming aware of what you do, how you do it and how to improve it.
Here are five ways to help prevent back and neck pain:
- Stretch out: Starting the day with stretching exercises helps when doing physical work. Stretching loosens muscles, keeping them relaxed and active throughout the day.
- Use proper lifting techniques: The classic saying – lift with your legs, not your back – is not a myth. It prevents both short- and long-term injuries.
- Cut down the weight loads – or get help from another worker: There are no awards for lifting overly heavy objects on your own. The only things you may end up with are muscle strain, or worse, a long-term back injury. It’s a better idea to carry lighter loads or take fewer trips. Or just ask a mate for help.
- Take short breaks: Even when work is flat-out, it’s okay to take a break if you’ve exhausted yourself. Even a five-minute break can help give your muscles the rest they need.
Regular exercise, especially exercise that improves core strength and flexibility, can help protect your back. Eating a balanced diet to maintain a healthy weight may also help to lessen the strain on your back.
1Safe Work Australia, June 2018, Priority industry snapshot.
This article was compiled with contributions from Bupa Corporate.
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First published on 24 Apr 2023