Back Injury Prevention Goes A Long Way
Yes, the back is one of those joints that we take for granted. We sit in chairs all day at work, then go home and do some more sitting—and sometimes sleeping on our stomachs. We forget that a little bit of care and attention can go a long way. For example, standing in line at the grocery store seems like a harmless activity until you walk out with an injury—no pain no gain, right? Then there's the example of someone who does not know about the risk factors for back injuries which leads to severe consequences such as lifelong paralysis or loss of use in an arm or leg.
"Most people know what to do to avoid strains and sprains, and they do it," says Mike Robertson, head athletic trainer at the University of Colorado. "But when you get into back injuries and chronic pain problems, it gets a little more complicated. You have to think about your lifestyle and how you're going to adapt it."
University of Colorado Athletic Trainer Mike Robertson said that one thing people can do is pay attention to the way they lift or move things. They should squat down or bend their knees when lifting heavy items instead of bending over at the waist. Another habit that can cause pain is sleeping on your stomach if you have back problems. "Lots of different movements can cause strains along the spine and tissues," he said. "In other words, avoid those movements."
Younger people and females are more prone to minor injuries, according to the Centers for Disease Control and Prevention . They also can be more prone to chronic pain related to a lumbar disc herniation. "As we age, we lose flexibility in our back and hips," Robertson said. "We sit all day long at work, so our core muscles or abdominal muscles start losing their tone."
An exercise he recommends is sit-to-stands. A person with a back injury should not go into a sit-up on the floor but simply get up out of the chair and do light jumping jacks or start walking around doing squats or lunges, he said.
Dr. Chuck Lanham, a back surgeon at Poudre Valley Hospital, said that if a person is injured, he might recommend physical therapy and an exercise program. "To prevent back injuries I think the emphasis needs to be on prevention of degeneration of the spinal discs and muscles," Lanham said.
They need to strengthen their core muscles and maintain overall fitness throughout life, he said. That includes controlling your weight in order to take pressure off your spine, using proper posture and techniques when lifting or doing other activities, getting plenty of sleep and wearing proper shoes.
"It's hard to know what activities will cause pain," Lanham said. "So patients should focus on not causing pain or injury.