FIFO Back Pain: Looking After Your Back On Site and On R&R

FIFO Back Pain: Looking After Your Back On Site and On R&R

FIFO back pain is common, and it’s rarely down to one thing. Long shifts, machine seats, heavy lifting, camp beds and flights all add up. A chiropractor can find out what’s driving your pain, treat it on your R&R, and give you a plan to take back to site.

Why can FIFO work be hard on your back?

A few things stack up on site:

• Machine seats. Driving vehicles and plant exposes you to whole-body vibration. A review of 20 studies linked this to roughly double the odds of low back pain (1).
• Long shifts. Twelve hours of sitting, standing or lifting leaves little time to recover.
• Sleep and travel. Shift changes, camp beds and long flights make it harder to rest and move.

How can a chiropractor help with FIFO back pain?

A chiropractor’s job is to work out why your back hurts, then help you manage it.

At Fortitude, your first visit starts with a chat about your history, your roster and the work you do on site. A physical examination follows.

Your care may include:

• spinal manipulation or mobilisation
• soft tissue therapy or dry needling
• exercises for your room or the camp gym
• advice on seat set-up, lifting and pacing your workload

Is there evidence behind it? A review of 15 clinical guidelines found that most of those covering spinal manipulation recommend it as an option for low back pain. It is often paired with staying active and exercise (2). Everyone responds differently, so we review your plan as you go.

What can you do on site between visits?

1. Set up your seat. Adjust the seat and suspension for your weight at the start of each shift. Report worn seats.
2. Change position often. Use breaks to stand, walk and stretch. There’s no single correct sitting posture, so variety helps.
3. Keep up your exercises. Exercise plus education has been shown to lower the risk of low back pain (3).
4. Protect your sleep. Keep your room cool and dark, and cut back on caffeine before bed (4).
5. Speak up early. If something hurts at work, report it through your site’s process.

Image soure: Civil Safety

How do you fit chiropractic care around your roster?

R&R is the easiest time to be seen. Book online before you fly home, and tell us your swing dates. We’ll plan your visits and exercises around them.

Between visits, ease back into training, sport or yard work. Building up gradually like this is called load management.

Hurt at work? You may be able to claim your care through WorkCover. You’ll need an active claim, a GP referral and insurer approval.

Common questions

Do I need a referral to see a chiropractor?
No, you can book directly. Some funded schemes, such as WorkCover, do need a referral.

How many visits will I need?
It depends on your history and how you respond to care. Your chiropractor will explain how many sessions to expect.

When should you get your back checked?

It’s worth having your back pain assessed if it:

• Isn’t settling between swings or persists throughout your time off.

• Keeps coming back each time you return to work.

• Affects your ability to work, lift, bend or complete everyday tasks.

• Limits your movement or makes it difficult to stay active.

• Is gradually getting worse or becoming more frequent.

Getting your back pain assessed early can help identify contributing factors and develop a management plan tailored to your work demands, FIFO roster and recovery time.

If you’re struggling with back pain between swings, the team at Fortitude Chiropractic Doubleview can help you explore your options and plan care around your roster.

Make the most of your next R&R. Give us a call or book online to arrange an appointment.

Important: Seek urgent medical attention if you experience new or worsening leg weakness, numbness around the groin or saddle area, or changes in bladder or bowel control, as these may indicate a serious condition.

References

1. Burström, L., Nilsson, T., & Wahlström, J. (2015). Whole-body vibration and the risk of low back pain and sciatica: A systematic review and meta-analysis. International Archives of Occupational and Environmental Health, 88(4), 403–418. https://doi.org/10.1007/s00420-014-0971-4

2. Oliveira, C. B., Maher, C. G., Pinto, R. Z., Traeger, A. C., Lin, C.-W. C., Chenot, J.-F., van Tulder, M., & Koes, B. W. (2018). Clinical practice guidelines for the management of non-specific low back pain in primary care: An updated overview. European Spine Journal, 27(11), 2791–2803. https://doi.org/10.1007/s00586-018-5673-2

3. Steffens, D., Maher, C. G., Pereira, L. S. M., Stevens, M. L., Oliveira, V. C., Chapple, M., Teixeira-Salmela, L. F., & Hancock, M. J. (2016). Prevention of low back pain: A systematic review and meta-analysis. JAMA Internal Medicine, 176(2), 199–208. https://doi.org/10.1001/jamainternmed.2015.7431

4. Sleep Health Foundation. (2026, January 20). Healthy sleep practices for shift workers. https://www.sleephealthfoundation.org.au/sleep-topics/healthy-sleep-practices-for-shift-workers

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