Causes And Prevention Of Back Pain And Injuries

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Causes And Prevention Of Back Pain And Injuries

http://www.medicalnewstoday.com/medicalnews.php?newsid=42385

Stress appears to be the leading risk factor for back pain and

injuries, said R. Bracko, Ed.D., FACSM today during an

address at the American College of Sports Medicine (ACSM) 10th-annual

Health & Fitness Summit & Exposition in Orlando. A properly designed

and executed fitness program hastens recovery and often prevents back

injuries.

Sixty to 80 percent of the population in North America will suffer

from back pain or injuries at some point during their lives, with one

to five percent of that group suffering chronic back pain that lasts

six months or longer. Back pain is the most frequent cause of

activity limitation among those under 45. Although 80 to 90 percent

of individuals will recover from back pain within three to six days

of their injury, statistics estimate $31 million is spent on office

visits to physicians for back pain, but only three percent of that

total cost goes to prevention of back pain.

Stress at home and in the workplace most often creates back

problems. " Stress manifests itself to cause our muscles to

go 'Boing!' and into a spasm to cause us to cry, not get out of bed,

worry about coughing, worry about our jobs, and worry about not being

able to work again, among other things, " said Bracko. " Managing

stress, knowing other risk factors and working it all out through

exercise is a great way to keep back injuries at bay. "

Individual Risk Factors

In addition to controlling stress in one's personal life, activities

at home, recreation, exercise and family life can contribute to the

potential of a back injury. Other factors include:

-- Lack of sleep/fatigue

-- Emotional instability

-- Family problems

-- Substance abuse

-- Lack of physical activity/too much physical activity

-- Poor muscle endurance and poor trunk muscle stabilization

-- Excessive weight

Occupational Risk Factors

The workplace is a unique contributor to opportunities for back pain

and injuries. Truck drivers, nurses and young workers have the

highest rates of back injury. In one study, only half of low-back

injured workers, off work for six months or longer, returned their

regular jobs. Several studies have documented an increased risk of

disc herniation for those who perform sedentary jobs characterized by

sitting.

Other risk factors include:

-- Heavy physical work

-- Static posture - sitting and standing

-- Repetitive work (bending, twisting, pushing, pulling and lifting)

-- Slipping, tripping or falling

-- Twisting while spine is loaded (carrying something)

-- Vibration while driving

-- Fatigue/poor muscle endurance (excessive overtime, work-to-rest

ratio)

-- " Attitude " at work leading to accidents (poor or high-risk

attitude)

-- Lack of work satisfaction and lack of motivation

-- Mental fatigue (forgetting to lift properly)

For office workers, Bracko noted the general rule is to be seated in

an ergonomically-sound chair with the ankles, knees, hips, and elbows

at approximately 90 - 100 degrees.

Exercise for Prevention

A variety of exercises can be performed in an attempt to prevent back

injuries, but being active is key to disc health, says Bracko.

Exercise is the best method of reducing the negative effects of

stress, in addition to improving general health. Bracko specifically

recommends training abdominal muscles to help strengthen and support

the back.

" People tend to bend at the waist because it is less fatiguing, " said

Bracko. " But, pay close attention to posture while lifting or

stretching. It is important to maintain the natural curves in spine

to avoid a back injury. "