Preventing Back Injury

December 12, 2008 by soreback 

Many doctors agree that the biggest cause of back injury is misuse of the back muscles and too much stress and strain without proper precautions.

The muscles of the back are some of the strongest in the body but that doesn’t mean they’re infallible.  Unfortunately you don’t always get a lot of warning signs when you’re putting too much pressure on the back; the pain you feel is usually a sign that damage has already been done.  So to keep yourself from injury, keep these things in mind:

Lifting with the legs

How many times have you heard that you should lift with your legs?  There’s a reason why this is preached over and over again.  The muscles of the legs are larger when used together and are meant to be used when you’re lifting heavy objects.  When you use your back to lift you are putting tremendous amount of pressure on the smaller muscles of the lower back which are also working to move your entire torso and upper body at the same time.

One reason that many people avoiding lifting with their legs is that their knees are often damaged and worn out and rather painful when in use.  If this is true in your case then the solution is not to just use your back but to realize that perhaps it’s time to use a dolly or some other type of tool that can assist you rather than just putting that extra strain on your back muscles.

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It’s difficult for some to admit that they just cannot lift the way they once could or to ask for help; this can even cause problems on the job if it’s required that you move heavy packages or do lifting of any type.  But remember that back injuries can be permanent and can affect you in many ways so it’s best to consider your long-term health.

Proper posture

Why is proper posture so important when it comes to protecting your back?  Simply put, the back muscles are designed to work a certain way and poor posture puts strain on muscles that aren’t prepared for the burden of posture and overworks other muscles as well.

The muscles of the lower back are designed to hold the body upright but when you slouch these muscles are overworked because they are contracted improperly and this causes injury.  Think of what happens if you crook your fingers tightly around something for a long time, be it a pen or coffee cup handle.  That finger begins to hurt after not too long.  Your back is the same way.  It’s not meant to be curled up, holding the weight of your body unnaturally, and this unnatural stance causes eventual pain and injury.

There are many reasons to watch your posture and back pain is only one of them.  When you are slouched you are putting undue pressure on all of your internal organs, including your stomach and lungs.  People with poor posture often suffer breathing and stomach problems as well as back pain.

You don’t want to overcorrect this problem by thrusting your head in the air and your back in a rigid stance; your posture should always be relaxed but upright.

Tip from the experts:  Your posture is probably most important during the long hours you spend behind a desk or in your chair at work.  Far too many are stretched or curved over their desk all day, putting stress and strain on the lower back for hours on end.  No wonder they’re in pain at the end of the day!  Learn to sit up straight and lean back when possible while still minding your posture.

Protect The Back When exercising

Exercising and lifting weights is very important to your health overall.  Regular aerobic activity increases blood and oxygen circulation and helps to remove dead cells and other pollutants in the body.

Using resistance training can help to build all of one’s muscles and the more muscle tone you have, the more readily you’ll burn calories and the stronger you’ll be overall.  Adding resistance training is an important part of any weight loss regimen or training overall.

But it’s not uncommon for people to hurt themselves and especially their backs when they’re exercising and lifting weights.  They may be overcompensating for being out of shape by lifting too much weight at once, have improper form when lifting and exercising, may be using their backs to help them lift weights when they shouldn’t, or any combination of these things.

Yes, there are back machines that one can use when lifting weights and exercising but if you’re using any machine that is targeting another area of the body, it’s important to avoid using the back or putting undue stress on it during this time.  People often rock themselves back and forth when pushing or pulling weights and this rocking action is just making the back work when it’s not supposed to.

The next time you’re at the gym, try to notice how other people are working out.  When someone is using an arm press or doing leg curls, try to see if you notice that their back is curled up and tense.  If so, they’re putting undue stress on their back at that time.  Notice their posture, and avoid doing the same thing.

You also need to be aware of your own form when lifting weights.  One good help is to think about the muscles you’re exercising at the moment and make sure that they’re the only ones flexing and bending.  If you feel your back tense up then you’re probably overworking it.  It should be relaxed and upright.  If you’re doing leg curls but don’t really feel it working your leg muscles, you may be using your back.  The same for arm exercises or working any other part of your body.  Concentrate on that area of the body while you lift weights and see if you can feel those muscles being worked.

Some use special weight belts when working out to make sure they have the correct posture and this can help as well.

Tip from the experts:  If you notice that your back hurts after you’ve been lifting weights or using a particular machine, keep in mind that you’re probably pulling too much weight, have improper form, or just aren’t ready for this particular machine.  Remember that you need to work your way up to certain weights and may not have enough muscle tone for some machines just yet.  Take your time and be patient.  Remember that hurting your back is not going to help you get into shape, so take it slow and work your way up to certain weights or machines.

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