BACK PAIN

By:  Pam Schwindt, RN, BSN

Many people lose many hours of their lives to back pain. It is safe to say that 80% of the population will have a back injury at some point in their lives. Since these numbers are so high, it might be well worth your time to find out a bit more about back injuries and some of the things that will help you prevent them.

Prevention means keeping your back healthy and learning things that can help you maintain a healthy back. Back injuries can happen anywhere. You need to be aware of what you are doing with your back at home, work, or at play. Back injuries are almost never caused by one particular movement. Generally they are caused by a cumulative effect and that one movement just sets the pain off. The #1 thing you can do for yourself is to always lift with your mind before you lift with your back. If you see something in your mind that looks like it might cause your back a problem, stop and reconsider how you are going to lift. The correct way to lift something is an easy thing to learn. First, you need to get a firm footing and keep your feet a shoulder width apart. Then, you always need to remember to bend your knees. Never bend at the waist. Since your abdominal muscles support your spine when you are lifting, now is the time to tighten up the abdominal muscles. When you begin to pick up your load, always remember to lift it with your legs. Keep the load close to your body. This exerts less force on the spine and makes the load easier to manage. Keep your back upright and move your feet, resisting the urge to twist in order to get the load where it needs to go. Go slow, keep your back straight and reverse this procedure to put your load down.

What can you do to make your back stronger? There are a number of things that we do that really has a detrimental affect on our backs. Are you filled with stress? Your spine is very sensitive to muscle tension. Learn how to take a few minutes each day to try to unwind and decrease the stress in your body. Are you overweight? The farther your belly pushes out in front, the more force is exerted on your back. Losing excess weight can increase the strength of your back. Not enough exercise? Eighty percent of back pain can be traced back to lack of exercise. Start a regular exercise program that will help strengthen your upper legs and your abdomen. These exercises in turn will help strengthen your back. And always remember to do stretching exercises prior to lifting anything. Stretching makes muscles more flexible and better able to perform certain motions. There are many back-conditioning exercises. If you are interested in what you can do to help your back stay healthy, please visit the IU Occupational Health Service and our staff would be happy to give you a booklet that will outline these exercises and other things that can help you maintain your healthy back.