Most people have experienced low back soreness following a day at the
office, sports activities, or heavy lifting. Millions of people – actually
80% of the population, experience back pain significant enough to alter
their normal routine in some way.
Understanding the Back
The spine is a made up of bony vertebrae with discs in between
each one. The discs, composed of softer material, are supported by the
ligaments and muscles of the spine and provide shock absorption during
activities.
Repetitive bending, incorrect lifting and poor posture can cause
the discs and bones to degenerate.
Injury to the spine can add pressure and compress nerves as they
exit the spine causing pain and/or numbness in the back or legs.
A back strain or “throwing your back out” is an injury to the
muscles or ligaments around the spine. Often caused by heavy lifting,
shoveling snow, and other similar activities, this is generally a
short-term problem if taken care of properly.
Preventing Back Injuries
Sitting posture: Choose a chair that doesn’t slant back. Hips and
knees should be bent at 90-degree angles with your feet flat on the
ground.
Sleeping posture: Lay on your back with a pillow positioned under
the knees allowing them to bend, or on your side with a pillow between
your bent legs. Stomach sleepers should choose a firmer mattress and
place a pillow under the stomach to decrease stress at the neck
Proper Lifting Techniques for Preventing Back Injuries
Use a wide, staggered stance. Point your feet in the direction of
the activity with one foot slightly in front of the other to increase
your base of support.
Keep the load close to your body. This will decrease the force on
your spine.
Bend from your legs, while shifting the hips back. Let your back
muscles maintain your back’s posture while your legs and hips do the
lifting.
Avoid twisting by keeping your pelvis square to the object that
you are lifting.
Treatment
If you injure your back, ice, gentle stretching, and
over-the-counter anti-inflammatory medications can be helpful.
However, if symptoms persist for more than one to two weeks, or if you
have pain that radiates into the leg, seek treatment sooner.
Schedule an appointment with your primary care physician who may
refer you for diagnostic tests or physical therapy.
For additional questions on back pain, other sports medicine topics or
to schedule a FREE Injury Evaluation, call the Aurora Sports Medicine
Hotline™ at (414) 219-7776 or (800) 219-7776.
