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Burlington, Ontario, Canada

Tuesday, November 9, 2010

How People Wreck Their Backs



Back Wrecker #1: Weekend Warfare..Most often, I see people who injured themselves during a weekend basketball game or a round of golf. These people think they're athletes, but don't train like the pros, and as a result, their backs suffer.


Prevent it: The only preventive solution I've found for back pain is exercise. The fix is to stretch and strengthen your core muscles.

The obliques -- the abdominal muscles on your sides -- are especially important for back stability,get an inflatable exercise ball. Use it in your workouts and sit on it, instead of a chair, to engage your abs.

Back Wrecker #2: Poor Lifting TechniqueImproper bending and lifting causes back injury.


Bend your knees and keep your back straight. Don't bend at your waist.
Don't move something that weighs more than 20% of your body weight.
Don't pivot, twist, or turn while lifting. Point your feet at the item you're lifting and face it as you pick it up. Change direction with your feet, not your waist.

Back Wrecker #3: Absentmindedness During Daily ActivitySimple tasks like taking out the trash or washing the dishes can get your spine bent out of shape if your body isn't ready.

The movement doesn't necessarily have to be exaggerated or involve a heavy object. You can hurt your back grabbing a paperclip off the floor or loading the dishwasher.

And if your mind is running on auto-pilot instead of focusing on what you're doing, you could be in trouble.

Prevent it: Train yourself to keep your core muscles engaged.

A simple way to do that is to pull your navel toward your spine and imagine you're wearing a corset that pulls the sides of your abs inward. Doing that throughout the day -- and especially when lifting or bending -- strengthens and supports your back.

Back Wreckers #4 and #5: Commuting and Computing
You sit, and you sit, and you sit some more -- at work, while driving, and in front of the TV. And your back doesn't like it. Here's why.


The discs in your spine are nourished by motion.So sitting still is hard on your back and neck, and can do long-term damage. Studies have also shown that sitting puts more pressure on your spine than lying down or standing up.

The worst posture is sitting and leaning forward. This makes you lock your pelvis and flex your spine, putting pressure on the front of the vertebrae, where your discs are. The more you arch forward and exaggerate the curve of the spine, the more pressure you're putting on your discs. This uneven pressure on a disc puts it at high risk of rupture.

Prevent it: You're going to sit. So try these tactics to lessen its impact on your back:

Get up and move at least once every 20 minutes, unless you're driving. Set your screen saver to remind you; make a habit of going for a drink of water; when you answer the phone, stand up to stretch and change positions.
Keep your spine properly aligned by holding reading material at eye level (when sitting or standing) rather than bending over. Don't lean over a desk or table to work. Whenever possible, your spine should be straight.
Choose a chair that supports your back. Adjust the chair so that your feet stay flat on the floor. If the chair doesn't support your lower back's curve, place a rolled towel or small pillow behind your lower back. Remove anything from your back pockets, especially a wallet, if you'll be seated for long periods of time because this puts your spine out of alignment.

The following exercises help lengthen your spine:




You need immediate attention if you suffer any loss of bladder or bowel control with your back pain, Hisey says. This is associated with a disc that's pressing on nerves and the faster you relieve the pressure, the faster the function returns.

Most back pain won't radiate below the waist.If you feel pain in the thighs or knees, you may have a disc herniation causing nerve compression.Seek medical attention and get a scan to ensure there isn't more serious damage.

If your back pain keeps coming back, see a medical professional. You may have begun to rupture a disc or have another injury that could require treatment. The older you are, the quicker you should get to a specialist.

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