Avoiding Back Injuries

Back injuries are among the most common of all home and work related injuries. They also account for more time off work than almost any other personal injury. From lumbago, to a slipped disc, to broken vertebrae backs are very susceptible to injury. Because humans walk on two legs the spine is always an area of weakness. Most of us though, seldom think of taking special care of our backs until it is too late.

While some back injuries are almost unavoidable, such as from major falls, there are basic every day things we can do to avoid damaging our back.

Keep in shape
Gentle exercises such as yoga or Pilates are particularly good for keeping the spine aligned and fit. If you keep fit by doing a lot of running, warming up and cooling down should always include an element for caring for the back. Pounding on the pavement puts the spine under a lot of stress so these exercises and good footwear are good protection.

Obesity also puts a great strain on the back. People who are obese are more likely to suffer from some type of back injury than others. If you are overweight, try to lose a little, and take part in some type of gentle back exercise.

Bend at the knees
Don't use your back like a crane. We have all heard it, but so often we forget. This doesn't just go for lifting heavy objects either. Continual bending or a quick twist the wrong way can see you laid up in bed for days, weeks or months and even lead to surgery. When lifting something bend in close to the object. Make sure you have a good hold on it then lift straight up letting your legs take the strain rather than your back.

If your job entails a lot of heavy lifting it is important to wear a support belt to protect your back. Many employers offer these as a matter of course and insist you wear them. If your employer is not one of these, ask for them, or purchase your own. If you are self employed you will probably be able to claim for a belt in your tax return.

Times to take Special Care
If you are pregnant back care is especially important. As you carry an increasing amount of weight your centre of gravity changes and extra strain is put on your spine and back muscles. Ligaments soften as birth approaches making the back even more susceptible to injury.

Taking care with babies and young children is important for mothers too. Try to use an approved sling or baby carrier and avoid twisting when getting babies and toddlers in and out of car seats. Remember the bend at the knees rule when lifting your baby or child.

If you have had abdominal surgery you will need to take extra care of your back too. While your abdominal muscles are healing the back muscles have to take on extra strain. Take things gently and ask your doctor or physiotherapist to recommend some good exercises.

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