Pushing Your Office Shelves Too Hard Could Cause Lower Back Pain

Offices are often equipped with manual mobile shelving for data storage. As these shelves are usually made of steel and are loaded with files, they can be quite heavy. If you push them improperly, you could injure your spine.

Although these shelves are mounted on wheels to reduce weight, many people may strain their lower back muscles when pulling or pushing the shelves. This can tense up the spine and surrounding muscles, leading to pain that could progress into spinal subluxation gradually. This could compress the nerves and result in sciatica.

In addition, prolonged improper posture and sudden pulling or pushing movements can increase the burden on the spine, causing wear and tear of the intervertebral discs. The intervertebral discs, which are fibrocartilage structures composed of collagen, are located between the vertebrae and are responsible for cushioning and stabilising the spine. However, when the discs are constantly injured and become thinner, it can affect the stability of the spine. If the annulus of the intervertebral disc ruptures, the tissues of the nucleus pulposus will be pushed out of the crack and compress nearby tissues such as the sciatic nerve, causing symptoms of lumbar disc herniation. In severe cases, it can lead to disc displacement, compressing the nerves and interfering with daily physical activities.

Some patients may not feel pain immediately after an injury. Sometimes, they may only realise they can't move the next morning, thinking that it's just muscle fatigue or a minor sprain and not seeking treatment. However, if they feel pain when standing or sitting, and worsened back pain when doing simple movements such as bending forward or sideways, or rotating the waist, they are very likely to be suffering from disc herniation.

Sciatica and disc herniation are mainly caused by incorrect posture or trauma, so you should treat them by addressing the root cause. It is important to pay attention to daily posture and avoid spinal injuries. If the office shelves are too heavy, do not push yourself too hard and ask colleagues for help. You may also use automatic mobile shelves instead. Remember to put files evenly on the shelf to avoid one side being too heavy. If you need to carry a large number of files, it is better to use a hand truck to avoid straining the lower back. You can also do more stretching and muscle-strengthening exercises to lower the chance of muscle injury.

Here is an exercise that can strengthen the lower back muscles:

Stand on a resistance band with both feet in the middle, and hold each end with your hands.

Lean to the right side while keeping your hands vertical. Repeat 10 times. Then switch to the other side and repeat 10 times.

Benefits: Strengthens the muscles in the lower back and flanks.

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