Prevention of Back Pain
Terms you should know
Long bones : Bones in the limbs.
Obesity : More than 20% increase in weight as compared to the desirable weight.
Trunk : Portion of the body excluding the head and limbs.
Pelvis : The basin shaped bone structure at the base of the spine.
Pelvic muscles : Muscles attached to the pelvis.
Aerobic exercise : Exercise that results in a sustained heart rate of 100 or more beats per minute.
Poor posture, lack of exercise, obesity, and stress are common causes of back pain. Fortunately, we can control these variables and decrease their harmful effects. In fact, for the body to function in the best of health it must be used in such a fashion that no strain is put upon the muscles, joints, bones, and ligaments. Avoiding strain must become a way of life.
The healthy spine aligns itself to its natural curves. It is supported by the back, abdominal, buttock and leg muscles. The lower back has adapted to upright posture by the development of larger vertebrae in the lumbar curve (L1 – L5). These vertebrae are able to bear the body’s weight. The key to preventing back pain is maintaining the natural curves of the spine. One has to support balanced alignment of the spine in all positions: sitting, standing, lying down, lifting, moving, and so on.
Right posture is the key to maintaining a balanced spine and avoiding strain to supporting ligaments and muscles. Good posture supports the natural curves of the back so that a straight line can be drawn through the ear, shoulder, hip and ankle while standing. It allows the lumbar spine to bear the weight of the upper body and transmit this weight through the pelvis and lower extremities to the ground. This weight distribution sets up the pelvis and lumbar spine in such a way that it decreases stress on the lower back.
Taking care of oneself is the first step toward reducing the risk of back injury. Start with an honest assessment of your habits and self-care. Do you :
1. Stretch and warm up before engaging in strenuous or lifting activities ?
2. Plan land organize your lifting activities utilizing appropriate equipment
and assistance?
3. Exercise regularly and include exercises which improve the strength
and flexibility of your spine ?
4. Know how to maintain the natural curves of your spine when sitting,
standing, lifting and sleeping ?
If the answer is ‘no’ to any of the above questions, then there is scope for improvement. You can reduce risk by improving your posture and utilizing proper techniques when lifting land by developing an exercise routine to promote fitness and flexibility.
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