What it is

Back problems encompass a range of conditions affecting the spine, surrounding muscles, ligaments and nerves. Common examples include acute and chronic lower back pain, upper back and neck pain, herniated disks and sciatica.

The impact of back problems can range from minor soreness to severe conditions that impact mobility and quality of life.

Approximately 16% of Australians experience back pain in a given year, and up to 80% experience back problems throughout their lifetime.

Back problems are common among working-age adults, typically affecting those aged 30 to 50, although they can occur at any age. Back problems are the leading cause of workers' compensation and disability claims in Australia.

Risk Factors

Physical risk factors include poor posture, prolonged periods of sitting and standing, heavy lifting with improper technique, and repetitive movements. Workplace-specific factors involve manual handling, sedentary work and vibration exposure.

Poor physical fitness, including weak core muscles and poor flexibility, increases the risk of back problems.

Overweight and obesity place an additional load on the spine. A history of back injuries also increases risk.

Lifestyle factors such as smoking, which impacts circulation, excessive alcohol consumption and poor nutrition can also affect muscle and bone health.

Impact of TENSH Habits

Physical Activity

Physical activity is critical for back health, as it strengthens muscles, improves flexibility and enhances blood flow. Low-impact activities, such as walking, swimming, and cycling, help manage risk factors and back problems with minimal loading on the spine.

Muscle-Strengthening

Muscle-strengthening exercises that target the core, back, and leg muscles help increase strength and support for the spine. Regular strength exercises also help to maintain bone density and muscle mass, which significantly slows age-related deterioration and maintains functional capacity.

Adequate Nutrition

Adequate nutrition intake provides essential nutrients for bone health, including calcium, magnesium, and vitamin D. Managing sugar and fat intake helps maintain a healthy body weight and avoid an excessive load on the spine.

Mindfulness practices

Mindfulness and controlled breathing have been demonstrated to improve pain management for back problems and enhance quality of life. Proper sleep habits support tissue recovery and repair - sufficient sleep duration and quality are essential for pain management and maintaining physical function.

Impact on the Workplace

Back problems are the most costly category for workplace injuries in Australia, accounting for 40% of workers’ compensation claims. Employees with back problems often experience significant absenteeism and are frequently restricted to light duties upon returning to work. Back problem injuries are linked to early retirement from the workforce.

Workplace accommodations include ergonomic workstation assessments, adjustable desks and chairs, lifting aids and flexible working arrangements. Organisations benefit from back injury prevention programs, including manual handling training, ergonomic assessments, workplace design modifications and health and fitness programs. Proactive approaches significantly reduce injury rates and costs.

Resources & Tools

Healthy Bones Australia

Provides educational tools, resources and support.

Health Direct

Support people whose lives are impacted by muscle, bone and joint conditions

Australian Physiotherapy Association

Information for rheumatologic arthritis, including finding a medical practitioner

Occupational Therapy Australia

Comprehensive information to support the osteoarthritis journey