November 3rd: Free Injury Screenings: 6-7 PM @ SportFit Laurel Swim Club

November 11th: Shoulder Injuries and Prevention: 7pm Columbia Supreme Sports Club Clinic

November 18th: Exercise and Low Back Pain: 6-7pm @ SportFit Laurel Swim Club

 

The lower back is one of the most commonly injured parts of the body.  Approximately 80% of people will have a low back injury at some point in their lives.  Most of the time, the injury can be prevented by using good body mechanics and by keeping the muscles around the back strong and flexible.   This article will give you a few pointers to take care of your back on a daily basis to minimize the risk of injuring your back.
1)      Stay strong.  The muscles around your back need to stay strong and stay engaged when lifting or moving.  It is important to strengthen not only the abdominals and trunk extensors but also the gluts and quads.
2)      Stay flexible.  It is important to stretch several times a week, if not daily.  Some important muscles to stretch relating to the back are the hamstrings and hip flexors.  It is also good to stretch your back into flexion, extension, rotation, and side bending daily to help it stay supple.
3)      Maintain a healthy weight. By being overweight, it only adds more weight to what your back has to carry every day.  If you weigh even 15 pounds more than you should, think of that as carrying a 15-pound bowling ball around all the time.
4)      Take rest breaks when your body feels tired.  Many people hurt themselves on that last lift of the day, when all the muscles are exhausted and they are ready to go home.  If you feel that the muscles are fatigued, listen to them and rest, even if it is only a short break.
5)      Listen to your body.  If something feels too heavy, ask for help.  If your back hurts while standing too long, find a place to sit.  If you sit at a desk all day, get up at least every hour for a few minutes and stretch your back out.  Our bodies are not made to sit OR stand all day long and it will tell you so by the end of the day!
6)      Plan ahead.  If cleaning the house all day always leaves you non-functional for two days afterward, spread the cleaning out over several days or ask a family member to help.  If you know that you will be doing a repetitive task, do you have it set up well?  Do you have items at waist height rather than on the floor?  Will you be reaching up overhead? Can you use a dolly or wheelbarrow rather than carrying something heavy?
7)      Use proper lifting techniques all the time.  It only takes one bad lift to injure your back.  Your back should stay straight, with your knees bent.  You should always tighten your abdominals as you lift.  Never rotate your back while carrying something.  Keep items as close to your body as possible.
 
It is important to follow these guidelines to protect your back for the rest of your life.  If you are plagued by back problems, consider seeing a physical therapist.  We can help you return to pain free function sooner and help to prevent future injuries.  To discuss your back problem, or get more information about prevention, please contact your nearest CPAT office.