Back Pain and Injury Prevention

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1 Historically Black Colleges & U Wellness News Winter 2011 Back Pain and Injury Prevention Most%people%will%experience%low%back%pain%at% least%once%during%their%lives.%back%pain%is%one%of% the%most%common%reasons%people%go%to%the% doctor%or%miss%work.% Back Injuries: The BEST solution is prevention Preventing a back injury is much easier than repairing one. Because your back is critically important to your ability to walk, sit, stand and run, it s important to take care of it. Most back pain arises from using your back improperly, so learning a few basic rules about lifting, posture and proper exercise can help keep your back in good shape. We tend to take our backs for granted until we are in pain. Back injuries are painful and they are difficult to heal. Nearly 80% of people will experience some type of back pain during their lifetime. Inside Back Injuries: The BEST solution is prevention About your Back Common Causes of Back Injuries Other Factors That May Contribute to Back Injuries Preventing Back Injuries You$can$take$measures$to$prevent$or$lessen$most$ back$pain$episodes.$if$prevention$fails,$simple$home$ treatment$and$proper$body$mechanics$will$often$ heal$your$back$within$a$few$weeks.$

2 Historically Lorem Ipsum Black Dolor Colleges & U Wellness News Spring Winter About your back Your backbone is made up of 24 individual bones called vertebrae that are stacked on top of one another. Your vertebrae are separated by soft discs of cartilage that perform as shock absorbers for your vertebrae and also help your back to bend, twist, and move around. Most of the support to your spine is maintained by your stomach muscles, as well as the many muscles and ligaments that run up and down the length of your back. Common Causes of Back Injuries Many back injuries cannot be attributed to a single cause factor. In other words, they tend to be the result of cumulative damage suffered over a long period of time. However, certain actions, motions, and movements are more likely to cause and contribute to back injuries than others. Anytime you find yourself doing one of these things, you should think DANGER, my back is at risk: Heavy Lifting Twisting at the waist while lifting or holding a heavy load Reaching and lifting Lifting or carrying objects with awkward or odd shapes Working in awkward, uncomfortable positions Sitting or standing too long in one position Slipping on a wet floor or ice Also, some people can suffer back pain because they sleep in a bad position or because their mattress is too soft or does not provide enough support. The best position to sleep in is on your side with your knees slightly bent or on your back with a pillow under your knees. Other Factors That May Contribute to Back Injury The following are additional things that may contribute to your risk of injuring your back: Poor physical condition Poor posture Extra weight Stress Overdoing it Nullam suscipit neque in ligula. Duis lectus. Curabitur ornare, magna iaculis sodales placerat, nisi tellus sollicitudin sapien, eu cursus pede justo ut nulla. Nullam in magna adipiscing ipsum fringilla iaculis. 2

3 Lorem Historically Ipsum Black Dolor Colleges & Universities Wellness News Spring Winter Back Injury Prevention Preventing a back injury is much easier than repairing one. Because your back is critically important to your ability to walk, sit, stand, and run, it s important to take care of it. Most back pain arises from using your back improperly, so learning a few basic rules about lifting, posture, and proper exercise can help keep your back in good shape. Exercise to Strengthen your Back and Reduce Stress: Having a strong back and stomach muscles is important in order to ease the work your back is put through each day. By doing some back toning exercises, you not only strengthen your back, but also reduce stress and improve your appearance, too. Lose Excess Weight: Pot bellies and excess weight exert extra force on back and stomach muscles. Your back tries to support your weight out in front by swaying backwards, causing excess strain on the lower back muscles. By losing weight, you can reduce strain and pain in your back. If you need to lose weight, check with your doctor for the most sensible diet plan for you. Maintain Good Posture: Learn to stand tall with your head up and shoulders back. You can prevent many back pains by learning to sit, stand and lift items correctly. When you sit down, don t slouch. Slouching makes the back ligaments, not the muscles, stretch and hurt, thus putting pressure on the vertebrae. The best way to sit is straight, with your back against the back of the chair with your feet flat on the floor and your knees slightly higher than your hips.! 3

4 Lorem Historically Ipsum Black Dolor Colleges & Universities Wellness News Spring Winter Continued from previous page Maintain Good Posture While You Sleep and Drive: Sleep on a firm mattress or place plywood between your box springs and mattress for good back support. If your mattress is too soft it could result in a back sprain or sway back. Sleep on your side with your knees bent or on your back with a pillow under your knees for support. Drive with your back straight against the seat and close enough to the wheel so your knees are bent and are slightly higher than your hips. Plan Your Lift: Lifting objects is often a mindless task, and unfortunately many people perform their lift incorrectly, resulting in unnecessary strain on your back and surrounding muscles. In order to lift correctly and reduce strain on your back, it s important to plan your lift in advance. This means to think about the weight of the object you will be moving and the distance you will be moving it. Is it bulky? Will you need help? Do you see any hazards that can be eliminated? Think about this whenever you are lifting. Did You Know that Most Back Pain is a Direct Result of Poor Posture and Faulty Movement Patterns that Occur During Your Daily Activities? Position Yourself Correctly in Front of the Load: Once you have planned your lift, the next important step is to align yourself correctly in front of the load with your knees straddling the load, one foot slightly in front of the other for balance. Slowly squat down by bending your knees, not your back and stomach. Using both hands, first grab the load and bring it as close to your body as you can. This will help distribute the weight of the load over your feet and make the move easier. 4

5 Lorem Historically Ipsum Black Dolor Colleges & Universities Wellness News Spring Winter (continued) Lift With Your Legs, Not Your Back: Once the load is close to your body, slowly straighten out your legs until you are standing upright. Make sure the load isn t blocking your vision as you begin to walk slowly to your destination. If you need to turn to the side, turn by moving your feet around and not by twisting at your stomach. Set the Load Down Carefully: Once you have reached your destination, it s equally important that the load is set down correctly. By reversing the above lifting procedures you can reduce the strain on your back and stomach muscles. If you set your load on the ground, squat down by bending your knees and positioning the load out in front of you. If the load is set down at table height, set the load down slowly and maintain your contact with it until you are sure the load is secure and will not fall when you leave. Get Help, if You Need It! If the load is too heavy, bulky, or awkward for you to lift alone, find a friend to help you carry it. If no one is available, is it possible to break the load into smaller loads? Or, can you locate a cart or dolly to help you move it? Look for simple solutions to help make the move easier on you and your back. Good posture is a good habit that stems from understanding and maintaining the balance between the three natural curves of the spine. Good posture involves training your body to sit, stand, walk and lie while maintaining the three natural curves of the spine. Keeping the three natural curves of the spine in a neutral spine position is the position of the least amount of stress on your spine, supporting muscles, and ligaments during movement, weight-bearing activities, or at rest. Did you know that good posture can contribute to increased energy and stamina, decreased back pain and stiffness, better breathing, improved circulation, greater confidence and improved overall health? The overall benefits of good posture include: Helps keep bones and joints in correct alignment so muscles can be used efficiently Helps to decrease abnormal wear and tear of joint surfaces that could result in arthritis Decreases stress on ligaments holding the spine together Prevents the spine from becoming fixed or restricted in abnormal positions Prevents repetitive strain or overuse syndromes Prevents backache, muscular spasms, and headaches Helps you look strong and confident Increases energy and stamina 5

6 Historically Black Colleges & Universities Wellness News Winter 2011 A One-Minute Stretch Break To Rejuvenate and Feel Great! These are simple movements designed to move joints and stretch the muscles and nerves, will stimulate the circulation, lubricate the joints and relieve muscle and nerve tightness. They can be done at work or at your desk! - Stretch your head from side to side and hold 10 seconds each way (i.e. shoulder to ear) - Look straight, pull your chin in to make a double chin and squeezing your shoulder blades together at the same time and hold for 10 seconds - Interlock the fingers; turn the palms up to face away from you and lift the arms up so the palms face the ceiling, hold for 10 seconds. - Keep your right elbow straight and with the left hand passively bend the right fingers and wrist backwards and forwards to gently stretch each side of your forearm muscles for 5 seconds each way. (Repeat to opposite side) - Stand up, put palms in the small of the back, and gently bend backwards a few times. Sources: backpain.html