Port Workers Urged to Adopt Proper Posture to Avoid Lower Back Pains

Tema: Dr William Evans Gyau Dwamena, Orthopaedic Surgeon at the International Maritime Hospital (IMaH), has urged port workers and employees engaged in prolonged sitting or heavy manual handling to adopt proper posture and lifting techniques to prevent lower back pain. Speaking on the topic 'Avoiding Lower Back Pain at the Workplace' at a Ghana Ports and Harbours Authority (GPHA)-powered media forum, Dr Dwamena explained that lower back pain referred to discomfort experienced in the lower portion of the spine, although in some cases it might extend to the upper back or neck region. According to Ghana News Agency, Dr Dwamena highlighted that workers in port and shipping environments are particularly at risk due to the nature of their duties, which often involve prolonged sitting, extended standing, repetitive lifting, and exposure to machinery vibrations. "Truck drivers, crane operators, forklift operators, and ground support staff are exposed to prolonged sitting or standing, as well as vibration from heavy equipment. Over time, this places stress on the spine," he said. Dr Dwamena elaborated that the spine is composed of a chain of bones separated by intervertebral discs, which function as shock absorbers. "These discs help absorb pressure between the bones. But with constant vibration and strain, wear and tear set in. When the discs degenerate, more force is transferred to the joints of the spine, leading to pain," he stated. He cautioned that workers might not feel the effects immediately, but degeneration developed gradually and might manifest later in life. The orthopaedic surgeon advised workers who sit for long hours to take periodic breaks to stretch and move around. "If you sit for four hours continuously, that is long enough to stop, stretch your legs, walk around, and relax your back muscles before continuing," he said. He added that stretching exercises before starting work improved blood flow to the muscles and reduced the risk of injury. Dr Dwamena emphasised the importance of proper lifting tec hniques, particularly for dock workers and cargo handlers. "You should not bend forward with straight legs to lift heavy objects. Instead, squat by bending your knees, keep your back straight, hold the object close to your body, and then lift. That minimises strain on your lower back," he advised. He added that poor posture, especially when using swivel chairs in offices, could contribute to sudden back injuries. He warned that awkward twisting while seated could strain the muscles or injure the discs. In severe cases, disc problems could compress nerves, causing pain that traveled down the thighs into the legs, sometimes accompanied by numbness. Dr Dwamena cautioned against seeking unverified spinal manipulation treatments without proper medical assessment, noting that different people have different spinal conditions. On the use of vibrating massager machines, Dr Dwamena stated that while they might improve blood circulation, they could not replace physical exercise. "If you want to exercise your heart an d muscles properly, you need physical activity such as walking, jogging, or structured back exercises. A massager alone is not sufficient," he explained. He also highlighted lifestyle factors such as smoking and excessive alcohol consumption, noting that they reduce the body's ability to heal minor injuries. Dr Dwamena encouraged institutions to introduce structured break periods during shifts to allow workers to stretch and relieve stress on their spines. "In the long term, preventing back injuries is more cost-effective than treating them. Healthy workers are more productive and efficient," he said. He urged workers experiencing persistent back pain to seek early medical attention to prevent permanent nerve damage. "Prevention is always better than cure. Know how to lift properly, maintain good posture, exercise regularly, and consult a professional if you have concerns," he added.