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Farming and back pain - avoid the aches and pains

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Old MacDonald had a farm and probably an aching back, too. Research shows that farmers experience more back pain than the general population due to the physical demands of the job. Because back pain can reduce productivity and increase medical costs, preventing back injuries is imperative for farmers.

“Back pain doesn’t have to be an unavoidable part of farming,” said Karen Stallman with the SIU Farm Family Resource Initiative. “With modern techniques like proper lifting mechanics, core strengthening exercises, assistive technologies and targeted ergonomic interventions, agricultural workers can protect their most vital asset—their physical health.”

Why does farming cause back pain?

Every job can tax our bodies because of the repetitive nature of our movements. But farming stresses the body differently than many other jobs for several reasons: 

  • Heavy lifting: Hauling large bales of hay, bags of seed, grain or produce can stress the spine, especially without proper lifting form.
  • Vibration from machinery: A study by University of Iowa researchers found that whole-body vibration, like the kind that comes from sitting for long hours on a tractor, increases the risk of back pain.
  • Repetitive motion: Repeatedly twisting, lifting, pushing and pulling can strain back muscles and cause injury.
  • Awkward positions: Picking crops, tending fields, herding animals and working in tight spaces can strain back muscles.
  • Prolonged sitting: Sitting in the tractor’s seat for long periods without proper support can lead to back problems.

How to prevent back pain 

Farm work is physical, but the good news is that a few changes can help prevent or relieve back pain.

  • Use ergonomic tools: Choosing the right tools isn’t just about getting the job done; it’s about protecting your body while you work. Investing in safety gear, cushions, and back supports, for example, helps reduce fatigue and prevent injury, making your workday easier and safer. For more information on ergonomic tools, visit the AgrAbility Toolbox Database
  • Practice proper-lifting techniques: Use your legs, not your back to avoid injury. Bend at the knees while keeping the object close to your body.
  • Wear supportive footwear: Good posture starts with your feet, and wearing comfortable, supportive shoes can help reduce leg and back strain.
  • Adjust tractor seat: Position the seat so your thighs are parallel to the floor. Invest in a seat with adjustable lumbar support, armrests and thigh supports.
  • Push instead of pull: When possible, push objects rather than pull them to reduce strain.
  • Strengthen your core: Strong core muscles support the spine. The stronger your core, the less back pain you’ll have.
  • Stretch regularly: Stretching before or after a long work day can improve flexibility and relieve tension and prevent injury.

"In agriculture, physical labor is demanding, but back pain can often be prevented,” said Stallman. Implementing these tips and techniques can significantly reduce the risk of chronic musculoskeletal injuries and preserve a farmer’s most important tool: their own body."

 

 

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