Back Injuries and some killer ways to prevent it

Back injuries can be prevented by following these useful tips.

Whether you’re a weekend warrior, an elite athlete, or somewhere in between, there’s a strong chance that eventually you’ll deal with back pain, too. Here’s why: Everyday activities that you do without thinking — sitting at the computer, slipping on a pair of shoes, crawling into bed at night — can make or break your spine.

Most aches are caused by strains (injured muscles or tendons) or sprains (damage to the tough fibrous tissue, or ligaments, located where your vertebrae connect to joints). These injuries are typically brought on by overuse, a new activity, excessive lifting, or an accident. Other times, a compressed (aka pinched) nerve, such as in a herniated disk is to blame for the ache.

Symptoms: Severe or aching pain in the lower back that starts after activity, sudden movement, or lifting a heavy object.

These lower back pain symptoms include any combination of the following:

Difficulty moving that can be severe enough to prevent walking or standing.
Pain that also moves around to the groin, buttock or upper thigh, but rarely travels below the knee.
Pain that tends to be achy and dull.
Muscle spasms, which can be severe.
Local soreness upon touch.

Your back is a complex structure made up of bones, muscles, nerves and joints. This can often make it difficult to pinpoint the exact cause of the pain.

Most cases of back pain aren’t caused by serious damage or disease but by minor sprains, strains or injuries, or a pinched or irritated nerve.

Causes of back pain

Structural problems – the following structural problems may also result in back pain:

Ruptured disks- each vertebra in our spine is cushioned by disks. If the disk ruptures there will be more pressure on a nerve, resulting in back pain.
Bulging disks- in much the same way as ruptured disks, a bulging disk can result in more pressure on a nerve.
Sciatica - a sharp and shooting pain that travels through the buttock and down the back of the leg, caused by a bulging or herniated disk pressing on a nerve.
Arthritis- patients with osteoarthritis commonly experience problems with the joints in the hips, lower back, knees and hands. In some cases spinal stenosis can develop – the space around the spinal cord narrows.
Abnormal curvature of the spine- if the spine curves in an unusual way the patient is more likely to experience back pain. An example is scoliosis, when the spine curves to the side.
Osteoporosis- bones, including the vertebrae of the spine, become brittle and porous, making compression fractures more likely.

If you’re battling back pain now — or if you want to take steps to prevent an achy back — make an effort to avoid these seven bad habits:

Not exercising: “The failure to perform any exercise, particularly abdominal strengthening exercises, may lead to poor posture and increased low back pain Cardiovascular exercises such as swimming, walking, and bicycling are also recommended, along with movements that improve flexibility.
Bad posture: Poor posture can add strain to muscles and put stress on the spine. Over time, he adds, the stress of poor posture can actually change the anatomical characteristics of the spine. To avoid back injuries, try to stand with your knees slightly bent, and place one foot forward to take pressure off the lower back and reduce back strain.
Lifting incorrectly: Often back injuries occur when we try to lift heavy objects and do so incorrectly. Bend your knees and use the power of your legs, keeping the weight close to the body and be sure to avoid twisting.
Being overweight: Keep your weight under control for back pain prevention. “Being overweight, especially in the mid-section, shifts your entire center of gravity forward and puts additional strain on your back muscles. Try to stay within 10 pounds of your ideal weight to avoid experiencing unnecessary back pain. Exercise and a healthy diet can help move you toward this goal.
Nicotine restricts blood flow to the discs that cushion your vertebrae and increases the rate of degenerative change. Cigarette smoking also reduces calcium absorption and prevents new bone growth, leaving smokers with double the risk of an osteoporotic fracture compared with non-smokers.
Calcium and vitamin D: These nutrients are essential for bone strength. If you don’t get enough calcium and vitamin D in your daily diet, discuss the possibility of supplements with your doctor.

The Basics

One of the best ways to prevent back pain is to keep your back muscles strong. Follow these steps to help protect your back and prevent back pain:

Do back-strengthening and stretching exercises at least 2 or 3 times a week.
Stand and sit up straight.
Avoid heavy lifting. If you do lift something heavy, bend your knees and keep your back straight. This way, your leg muscles will do most of the work.
Stay active and eat a balanced diet.
If you are overweight, lose weight to help lower the strain on your back.

Bend Those Knees!

To do heel slides:

Lie flat on your back.

Bend one knee, keeping your heel on the floor.

Return to the starting position and alternate legs.

Repeat for a total of 10 times.

Press It Flat

To do a pelvic tilt:

Lie on your back and bend your knees. Put your feet flat on the floor at hip width. Bring your knees closer together than your feet. Put your arms next to your sides.

Flatten your back against the floor.

Hold the position for several seconds.

Repeat for a total of five times.