DID YOU KNOW...
Back pain is one of the most common & disabling of injuries?
A large percentage of the population complains of recurring back pain (this increases with age!).
More males than females get back injuries
Back pain is a common risk in these types of occupations: truckers, firefighters, health care workers (paramedics, nurses, aides), and labourers.
Back pain is commonly caused or made worse by poor posture, overweight/obesity, repetitive sprains & strains, muscle imbalances, poor flexibility, decreased strength, sedentary lifestyle, bad mattresses, fatigue, and stress (just to name a few!).
With so many causes of back pain we need to look at ways we can reduce our risk of injury, strain, or reccurent pain. Since we spend the majority of our time either sitting, standing, or sleeping it would make sense to look at how we can prevent back injury in these common positions. Let's look at sitting first:
SITTING
Avoid long periods of sitting
Avoid sitting forward on chair w/ back arched
Keep back slightly rounded or firmly against chair
Keep feet flat on floor with knees level with hips
Avoid sitting with legs straight & raised on stool
Try a back/lumbar support in your chair and/or vehicle
STANDING
Avoid long periods of standing (alternate with sitting)
Frequently shift weight from one foot to another
Stand tall, engage abdominals, and relax your knees
Avoid arching back
Work on maintaining or increasing lower abdominal strength and hip flexibility (hamstrings & hip flexors)
SLEEPING
A firm mattress is a better option than a soft mattress
Try to avoid sleeping on your stomach (especially with your arms raised above your head)
If you are a back sleeper put a pillow under your knees
The ideal position? 'Fetal' position (try with pillow b/t knees or body pillow)
Try not to sleep in one position too long
What about prevention of injury when we are moving around? We talked about the common occupations at higher risk of injury & recurrent back pain. Those occupations require a lot of moving, twisting, lifting, & carrying. To further protect our back from injury we need to be aware of proper lifting & carrying techniques.