Ways To Fend Off Overexertion

Experts estimate that as many as 80% of the population will experience a back problem at some time in their life according to the American Chiropractic Association. Back pain is something people have allowed to become a norm; however the American Chiropractic Association says, “Most cases of back pain are mechanical—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer”. Therefore, back pain can be minimized or avoided if people are informed about the different causes of back injury, and preventive measures that can be taken to avoid or diminish back damage.

There are multiple ways that a person can develop back problems. One is poor lifting technique. According to Dr. William Blahd, there are several ways poor lifting damages the back. When a person uses their back and arms to lift an item, heavy or light, it causes muscle and ligament strain from putting a burden on the back muscles, as well as the possibility of injuring the spinal disc. There are many places a person can use poor lifting technique, including around the house, work, and doing extracurricular activities. If a person succumbs to back damage because of poor lifting techniques, it can affect multiple facets in their life, including work; in fact, the American Chiropractic Association discovered that back pain is one of the most common reasons for missed work and the second most common reason for doctor visits. However, poor lifting technique is avoidable if a person follows a few steps before lifting an item.

First, feet should be shoulder width apart to keep a wide base of support. Next, good posture should be maintained by looking straight ahead and keeping the back straight, chest out, and shoulders back while lifting the object, using hips and knees to lift and not twisting the back. The object should be close to the body; using feet instead of the upper body to change directions keeps the shoulders and hips aligned while moving. The object should be lowered by squatting with the knees and hips. Help should be requested if an object is too big or heavy for an individual to safely move alone. Although poor lifting technique causes a large number of back injuries, improper support while sitting can be an instigator for back pain as well.

Think how much time a person sits during the day, at work or in a classroom, in the car to or from a destination, watching television, etc. Poor posture and sitting for long periods without stretching can severely increase back damage. It can lead to disk breakdown and possible disk rupturing. Back pain caused by sitting is daunting; however, there are ways to prevent damaging the back this way.

Some ways to decrease the risk associated with sitting for long periods are, avoid slouching, reduce inactivity, create lumbar support, and desk ergonomics. To prevent slouching the buttocks should be against the curve in the seat with the back either against the back of the chair or in the forward position. Inactivity is avoidable by taking a break to get water or standing while on the phone.
Another tool is lumbar support so the lower back arch has support. Lumbar support can be created through a rolled up towel at the base of the back while sitting or a lumbar support cushion sold at retailers. Lastly, is desk ergonomics. This makes sure the computer and desk are positioned properly in relation to how a person sits at the desk, the computer screen is eye level, and arms and wrists are parallel to the floor. Although proper support while sitting is important, overexertion can lead to back pain as well.

Another way people injure their back is overexerting themselves. Doing activities without stretching such as golf, playing basketball, working in the yard, or anything that causes the back to be in a bent or stressed position without being stretched first can cause damage. My father hurt his back by not stretching properly before doing physical activity 12 years ago, and he still wakes up with back pain occasionally after a long day at work or sleeping poorly.

There are a few different recommended ways to fend off overexertion. The first is stretching before doing physical activity. This keeps the body limber and less likely to be injured. The next is exercising regularly and having a diet full of bone nourishing vitamins. According to WebMD, diet is important because excess weight puts a strain on the back, and regular exercise keeps the abdominal and back muscles firm. If a person does experience back pain, there are chiropractors able to offer help in a few different ways.

Chiropractors use different methods when treating back pain. The main way is spinal manipulation, which is used to realign the spine to reduce pressure on the central nervous system. Chiropractors will sometimes suggest a patient to attend physical therapy or massage therapy prior to the chiropractic session. In my father’s case, the chiropractor did spinal manipulation and recommended he see a physical therapist. The physical therapy loosened the back muscles, allowing for quicker and more satisfactory results in pain reduction.

Another method chiropractors use when treating back pain is a change in diet. Since the back is a group of bones, muscles, and discs, it is important that it get the vitamins and nutrients it needs in order to be strong enough to support the body. Electrical stimulation is also used to treat back pain; however, this is not the preferred method.

In closing, there are many causes related to back injury and preventative measures that can be implemented to avoid back damage. Poor lifting technique, poor support, and overexertion encompass many causes for back pain. However, through correct lifting technique, proper support, exercise and stretching, back pain can help be prevented. With this knowledge widespread, back pain should transform from a norm into a rarity.