Back Safety

Four out of five adults will experience low back pain sometime during their lives, and work-related back injuries are the nation’s number one occupational hazard.  Many people mistakenly believe that back injuries come from a single event, but actually, everyone’s back gradually deteriorates over time, and an injury is just the last straw.  Understanding a bit of physiology goes a long way toward helping you to take good care of your back and prevent injuries.

A balanced spine is made of bones (vertebrae) and pads of cartilage (discs) arranged in three natural curves.  Your neck, the cervical curve, supports your head, and your middle back, the thoracic curve, is supported by your rib cage.  The third lumbar curve of your lower back carries more than its fair share in balancing your entire body.  This extra load, combined with the mobility of the lumbar curve, make it the most susceptible to injury. 

Prevention is often the key to avoiding back injuries.  Strong abdominal and back muscles can act like a brace to support the lower back, and if thigh, hip and buttock muscles are also strong and flexible, they can take some of the stress off your back by doing some of the work of moving and lifting.  Keeping your muscles strong and flexible through daily exercise – even if it’s just for a few minutes – will strengthen and stretch the muscles that support your back, thus preparing it for more strenuous activity.

Poor posture wreaks havoc with your back by destroying its balance.  This adds stress to your spine and endangers the soft and vulnerable discs that cushion your vertebrate.  Over time poor posture can exacerbate painful problems like irritated nerves or ruptured discs. 

Lifting objects is often a mindless task, and unfortunately, many people perform lifts incorrectly and cause unnecessary back strain.  To lift properly and reduce the strain on your back and surrounding muscles, plan your lift in advance.  Align yourself in front of the load with your feet straddling the load, one foot in front of the other for balance.  Slowly squat down by bending your knees (NOT your back and stomach).  Using both hands, firmly grasp the load and bring it as close to your body as you can.  This will help to distribute the weight of the load over your feet and make moving the load easier.  Once the load is close to your body, slowly straighten your legs until you are standing upright.  Avoid twisting your body when lifting or carrying. 

So exercise regularly, stand tall and lift properly.  These tips will help to keep your back working for you.  

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