Best tips to reduce back injuries risk

Reduce Your Risk of Back Injuries

Bismillahirahmanirahim , today I want to sharing some info regarding prevention and general info regarding of the back injuries or low back pain. Most people experience back pain at some point in their lives.  Back injuries account for billions of dollars of lost productivity each year Back pain does not have to lay you up.  Take some simple steps to reduce your risk of injury.

Step 1: We need to identify the back risk , you need to check the factor that is apply to you.

o   I often carry heavy items

o   I am more than 20% overweight

o   I stand or sit in one position for 30 minutes or more

o   I cradle a phone between my ear & shoulder

o   I sleep on a mattress that is too hard or soft

o   I wear high heeled shoes

o   I perform tasks that require frequent bending

o   I reach for items above my shoulders

o   I carry or lift children

o   I lift heavy objects off the floor

Step 2 :Identify your risk level.

You need to thick as much the activities when you do its appear in your pain ,and identify your level as The more boxes you have checked on the step 1, the greater your risk of back injury.  You can prevent or reduce some of these risk factors by developing healthy back habits, such as lifting correctly, practicing healthy back habits, and adding strengthening and stretching exercises to your daily routine.

Step 3: Understand the factor causes of the back pain.

o   Weak muscles

o   Poor posture

o   Improper footwear

o   Lack of exercise

o   Extra weight

o   Improper lifting

From this 3 steps it will give you an idea how to deal and manage your back pain in a proper way . I will advice to all my patient ,their need to

1.      Understand a posture awareness and the good effect of it as

·         Avoid slouching or leaning forward

·         Sit or stand upright with your shoulders over your hips

·         Proper posture gives your spine the support it needs

2.      To learn a proper lifting technique as

Remember this steps Before you begin a lift

§  Evaluate the load

§  Can you manage it?

§  Get assistance if needed

§  Rearrange the load if needed

§  Use mechanical lift equipment
 if needed

If all this steps is taken and go for

·         To lift correctly

·         Get a firm footing and shoulder-width stance

·         Bend your knees and hips instead of your waist

·         Tighten your stomach muscles

·         Use your legs

·         Keep the load close to your body

·         Keep your back upright

3.      Practise a good  Healthy Back Habits is one of the key as

§  Don’t sit for too long.  Get up, stretch and walk around from time to time

§  Have back support to help you sit up straight

§  Work at a comfortable height at your desk or work bench

§  Place often used objects within arm’s reach to avoid twisting

§  Avoid cradling the phone on your shoulder.  Use a speaker phone or headset

§  Shift luggage weight from side to side to balance the load

§  Use good posture when standing

§  Avoid awkward or unbalanced postures as well a crossing your legs

§  Use a mattress that supports your back

4.      To take initiative to understand how to Strengthen and Stretch
Back Muscles

§  Condition your back muscles to work as a team.  Start a regular exercise program

§  Strengthen the muscles in the back, upper legs, and stomach

§  Increase your flexibility

§  Maintain a healthy body weight

Here I share to you what is the good exercise to strengthen and stretch your back

·         Wall slide - to strengthen upper leg muscles

1.      Stand with your back against a wall and feet slightly apart about 1 foot out from the wall.

2.      Slowing sink into a sitting position. 

3.      Hold for 5 seconds, then slide backup the wall. 

4.      Relax and repeat

·         Crunches – to strengthen stomach muscles

1.      Lie on your back with your knees bent and feet flat on the floor

2.      Straight your arms put at hip

3.      Use your stomach muscles to lift your shoulders blades and head a few inches off the floor

4.      Hold for 5 seconds and slowly lower back to the floor

5.      Relax and repeat

·         Elbow to Knee-to strengthen stomach muscles

1.      Lie on your back with your knees bent and feet flat on the floor

2.      Place hands behind head to support your neck

3.      Press your lower back into the floor

4.      Using your stomach muscles to lift your left shoulder toward your right knee

5.      Hold for 5 seconds and slowly lower back to the floor

6.      Relax and repeat on the other side

·         Trunk raise – to strengthen lower back

1.      Lie on your stomach with your hands at your sides

2.      Lift your upper body off the floor as high as you can without lifting your arms

3.      Keep your spine and neck in line.  Don’t tilt your head back

4.      Hold for 5 seconds, and slowly lower yourself back to the floor

5.      Relax and repeat

·         Pelvic tilt

1.      Lie on your back with your knees bent and feet flat on the floor

2.      Place your hands behind your head or at your sides

3.      Press your lower back into the floor

4.      Tighten your stomach and buttock muscles

5.      Tilt your pelvis up slightly and hold for 5 to 10 seconds

6.      Relax and repeat

·         Knee Drop

1.      Lie on your back with your knees bent and feet flat on the floor

2.      Keeping your knees together, drop them to the left and right as far as possible

3.      Keep both of your shoulders on the floor

4.      Hold for 5 seconds

5.      Relax and repeat on the other side

·         Knee to Chest

1.      Lie on your back with your knees bent and feet flat on the floor

2.      Raise your right knee toward your chest and hold your thigh behind the knee

3.      Slowly and gently pull your right knee to your chest

4.      Hold for 5 seconds, then lower leg to floor

5.      Relax and repeat on the other side

·         Hamstring stretch

1.      Lie on your back with your straight out in front of you and your buttocks close to a doorway

2.      Raise your right leg and rest it against the doorway

3.      Keep your legs straight, but don’t lock your knees

4.      Hold for up to 20 seconds, then
lower leg to floor

5.      Relax and repeat on the other side

·         The Cat

1.      Kneel on all fours

2.      Distribute your weight evenly on your hands and knees, flatten your back and hold your head in line with your spine

3.      Tighten your stomach muscles

4.      Round your shoulders and gently pull in your buttocks

5.      Drop your head and neck forward so you are looking down toward your knees

6.      Hold for 5 seconds

7.      Relax and repeat

·         Press up

1.      Lie on your stomach with your face down and your palms flat on the floor

2.      Keeping your pelvis on the floor, lift yourself up onto your elbows

3.      Raise your chest and allow your lower back to sag and lengthen

4.      Look straight ahead.  Don’t arch your neck by looking up

5.      Hold for 5 seconds and lower yourself back onto the floor

6.      Relax and repeat

How we can treating a back pain attack ?

Here one of the things I always mention to my patient , their need to be more alert about this symptom as

·         Pain in the lower or upper back

·         Pain down the side or back of the leg and/or into the foot

·         Tingling or numbness in part of the leg

For Home Care

·         Take it easy if you have mild pain

·         Rest flat on your back if you have severe pain

·         Apply cold packs and ice to reduce pain, swelling, and muscle spasms

·         Take over-the-counter pain medication

After the swelling goes down

·         Apply heat to soothe the pain and symptom

·         Slowly return to your normal
activity level without harm it and the progression must be slow and steady.

 As I mention to them Call your doctor if you have:

·         A loss of bladder or bowel control

·         Numbness in the groin or rectal area

·         Numbness, pain, or extreme weakness in lower extremities

·         Significant pain for more than 1 week

·         Symptoms that are getting worse

The conclusion is most of the back pain is prevented and you can take care of your self when you

·         Use proper posture

·         Use appropriate lifting techniques

·         Practice healthy back habits

·         Strengthen your back, leg and stomach muscles

·         Stretch your back, leg and stomach muscles

Wallahuaklam.