Back Pain Back Pain Prevention and Ergonomics 1 — Questions and Answers
Question 1: What lumbar spine position is recommended during seated computer work to minimize back strain?
- Flexed (slumped) position
- Neutral lumbar lordosis with lumbar support (Correct answer)
- Maximum extension (arched)
- Lateral flexion to the dominant side
Correct answer: Neutral lumbar lordosis with lumbar support
A neutral lumbar curve with proper lumbar support maintains natural alignment and minimizes intradiscal pressure and muscle fatigue during prolonged sitting.
Question 2: What is the recommended maximum weight for safe manual lifting by a healthy adult in US occupational guidelines?
- 10 lbs
- 35 lbs
- 51 lbs (Correct answer)
- 75 lbs
Correct answer: 51 lbs
NIOSH recommends a recommended weight limit (RWL) of up to 51 lbs under ideal conditions, with lower limits for awkward postures or distances.
Question 3: Which ergonomic adjustment is most important for preventing back pain in drivers who spend long hours in vehicles?
- Raising the seat as high as possible
- Positioning the seat so hips are at 90°
- Setting lumbar support and taking breaks every 1-2 hours (Correct answer)
- Reclining the seat fully while driving
Correct answer: Setting lumbar support and taking breaks every 1-2 hours
Proper lumbar support combined with regular breaks (every 1-2 hours) to walk and stretch is the most effective ergonomic strategy for reducing driver back pain.
Question 4: Which risk factor is most strongly associated with occupational low back pain in the US workforce?
- Computer use
- Whole-body vibration and heavy manual lifting (Correct answer)
- Air conditioning exposure
- Office work
Correct answer: Whole-body vibration and heavy manual lifting
Whole-body vibration (e.g., truck drivers, heavy equipment) and heavy manual lifting are the strongest occupational risk factors for LBP and disc degeneration.
Question 5: What is the proper technique for lifting a heavy object from the floor to prevent back injury?
- Bend at the waist with straight knees
- Squat with a neutral spine, keeping the load close to the body (Correct answer)
- Twist and lift in one motion
- Lean back as you lift
Correct answer: Squat with a neutral spine, keeping the load close to the body
Squatting with a neutral spine, engaging core muscles, and keeping the load close reduces spinal compressive forces and minimizes injury risk.
Question 6: Which core strengthening exercise is considered a foundational movement for back pain prevention?
- Full sit-ups
- The plank (prone bridge) (Correct answer)
- Loaded spinal flexion
- Standing side bends with weight
Correct answer: The plank (prone bridge)
The plank activates the deep stabilizing muscles (transversus abdominis, multifidus) with minimal spinal loading, making it a safe foundational exercise.
Back Pain Back Pain Prevention and Ergonomics 1
What lumbar spine position is recommended during seated computer work to minimize back strain?