Tips for Preventing Back Injuries

The human back is a complicated network composed of joints, bones, ligaments and muscles. Being a complex system, there are many different ways it can be injured, including rupturing disks, straining muscles, spraining ligaments and irritating joints.

According to the American Chiropractic Association and the American Association of Neurological Surgeons, roughly 80 percent of Americans will experience some sort of back problem during their lifetimes. Back pain is the leading cause of disability worldwide and is the second most common reason for seeing a doctor, surpassed only by upper respiratory infections.

Many tips for preventing back pain are clear, such as maintaining a healthy weight and proper posture, as well as sleeping on a supportive mattress. Others may not be so obvious, however, such as not smoking, maintaining proper lifting techniques and strengthening the back, as well as warming up and stretching before performing any physical activity.

Between September 2013 and September 2014, there were 558 back injuries reported to the Texas Commission on Fire Protection’s injury reporting system. Of these injuries, the majority occurred while lifting or moving a patient during EMS duties. The second most common activity that resulted in a back injury was performing a physical fitness activity. For this reason, we’d like to focus on some ways that back pain and injury can be prevented in these specific instances.

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Lifting heavy objects while using poor form can wreak havoc on a back. For first responders, lifting on the job can be so frequent that it becomes easy to overlook how often it is being done. Make sure to use proper lifting strategies to help keep your back from suffering any unnecessary damage. Good lifting techniques, according to Aetna, include the following:

• Plan your lift. Test the weight of what you are preparing to lift by pushing it with your hands or feet. Make sure you have enough room to lift safely.
• Take your time. Don't hurry or use jerky movements.
• Position yourself close to the load you plan to lift. Reaching increases the strain on your back. Keep the load close to your body as you lift.
• Plant your feet shoulder-width apart to provide a firm base of support.
• Grip the object tightly.
• Bend at the knees, not at the waist.
• Tighten your stomach muscles. (Don't stop breathing!) Keep your back straight and your chin up, and lift with your leg muscles as you stand up.
• Avoid twisting as you lift. If you must turn, start with your feet. Keep your back and upper body in line with your feet as they continue to make the turn.
• When placing a load on a shelf, make sure you can complete the lift without needing to extend your arms fully. (You may need a stable step for this.) Move close to the shelf. Spread your feet apart, with one in front of the other. Keep your elbows in. Remember to tighten your stomach muscles. Do not arch your back.
• Do not rely on a back belt. It may provide comfort, but it is not a substitute for good technique.

Regularly exercising and stretching the back gives it the extra resistance it needs to protect it against potential harm.

Firefighting is a physically demanding job that requires fitness, strength, and stamina. While it is important to develop strength in the upper and lower body, building a solid core is just as vital. Core workouts focus on strengthening abdominal and back muscles. Strengthening the back is essential for strengthening the entire core. It also improves posture, which further decreases the risk of injury, and provides a solid foundation for the body to stabilize itself.

For people who are already experiencing back pain, strengthening the back actually decreases the severity and prevalence of the pain. (See physioadvisor.com for more exercises to strengthen the back.)

Strength is important, but equally so is stretching the back. Shortened muscles can cause issues with spinal alignment, which can lead to pain. Lengthening these muscles by stretching can help prevent future injury and alleviate existing pain. Stretching the back should focus on areas such as the lower back, buttocks, hamstrings, quadriceps, and hip flexors. Each stretch should be held for 10-15 seconds and repeated 3-5 times on each side. It’s important to remember that stretching should not be painful. Below are some basic stretches that can be used regularly. (See physioadvisor.com for more back stretching exercises.)

Place hands behind knees and gently pull both knees to chest.

Back—Single knee to chest stretch

Hip and Knee—Supine piriformis stretch

Source: http://www.spine-health.com/wellness/exercise/stretching-back-pain-relief

One often-overlooked factor in back pain is smoking. According to Everyday Health, smokers are more than twice as likely to suffer back pain as non-smokers. Smoking puts a strain on the entire cardiovascular system. In addition to constricting the arteries, it also raises blood pressure and allows for plaque to build up along artery walls. This creates added stress, not only to the heart but to the back as well. In addition to making it more difficult to participate in and maintain the level of physical activity required for the job, the impact of the lesser quality and quantity of blood flow to the spinal tissues results in oxygen and nutrient deprivation to the spine. This has a major impact on spine health overall. Fortunately, there are many tools available on the market to help individuals stop smoking such as nicotine gums, e-cigarettes, and smokeless vaporizers.

As always, it is imperative to remember that good form, above all else, is the best way to help prevent a back injury from occurring.

Back injuries do not have to be inevitable. Remember: stop smoking, use proper lifting techniques, and take time to stretch and strengthen the back. Don’t become part of the 80 percent of Americans who suffer back pain - take care of yourselves!