Preventing back injury can be crucial Published June 17, 2008 By Kristina Conwill 14th Medical Operations Squadron COLUMBUS AFB, Miss. -- The number of Americans disabled by low back pain or injury is staggering. Low back pain strikes eight out of 10 adults at some point in their lives. Approximately five million Americas suffer from acute or chronic back pain, which accounts for more than 90 million lost production days annually. Not only is back pain prevalent, it is costly. It is one of the most common injuries seen by physicians and is the top item in compensation payments for business and industry. The cost of lost productivity, compensation and insurance payments has been estimated at nearly $100 billion annually. Low back pain may be the result of poor posture, poor body mechanics, stressful living, poor ergonomics and a lack of flexibility and physical fitness. All are correctable aspects of ones life that, once altered, will improve their chances of avoiding low back injury and pain, or from having a recurring episode of low back pain. The most common site of low back pain is the 5th lumbar and 1st sacral vertebrae. This area bears more weight than any other vertebral joint, therefore, is more susceptible to injury. One hundred fifty percent of ones body weights is placed on the lumbar region when they bend over to touch their toes. For a 200 pound person that calculates to 300 pounds of pressure. Different postures can increase the pressure on the inter-vertebral disc. Consider the pressure in the standing position as a baseline and compare different body positions as either increasing or decreasing the intra-disc pressure. There is always the opportunity for improving the low back even if the lower back is healthy. Here are a few suggestions: (1) Educate yourself about injury prevent techniques and become aware of and practice good body mechanics and posture while sitting, standing, lying and lifting. (2) Utilize various treatments when injury occurs. Use ice, heat, support, and physical conditioning. Do not ignore pain! Seek medical attention if pain persists. (3) Use all principles of general physical conditioning for prevention of injury. Always warm up and cool down and include aerobic, strength and flexibility training in your prevention/rehab routine. (4) Eat well and give yourself time to relax during the day even if it is only for a few minutes. (5) Improve your ergonomics both at work and home. (6) Improve your core strength. It is vital in stabilizing and controlling movement in and around your spine. A week core is prone to injury. Be sure to consult a physician before beginning any physical fitness program. For more information on low back injury prevention please call the Health and Wellness Center at 434-2908.
