Most of us have so many responsibilities and obligations that taking time off work because of an injury is difficult. We want to get back to work as soon as possible. Here are some tips for getting back to work and some things you have to keep in mind:
- You’re feeling better but you may not be out of the woods. If your back pain was debilitating, there is a 30%-50% chance of recurrent symptoms at 1 year. At 5 years there is a 70% chance of recurrent symptoms.
- Get some light stretching in while on the job. You can do neck stretches seated at your desk or you can stand up and do some basic back stretches.
- If you have a physical job, the best bet is to spend a few weeks on light duty and see how you do. Light duty means no lifting greater than 10 pounds, no overhead reaching or lifting, no repetitive twisting or bending at the back and no strenuous activity. After a couple of weeks gradually increase your duties as long as your pain is only mild-moderate and you can tolerate your added duties.
- If you have a sedentary job you are not home free. Sitting is one of the biggest stressors on the low back. Make sure you change positions frequently. Every 30 minutes stand up and, if possible, work off a tall desk or counter. After 30 minutes you can sit again. Alternating positions will relieve your back.
- Using a monitor can wreak havoc on a recovering neck. When using a monitor make sure it is at eye level so you don’t have to bend your neck. Bending your neck increases the stress on the neck. Adjust the monitor or set it on books so your head does not have to bend forward.
- When is it time to go back to work? When you can tolerate your activities of daily living (showering, eating, dressing, going to the bathroom) and can tolerate 8-9 hours of intermittent standing. Lastly, you should be cleared to go back to work by your health care provider.
