4 easy steps on how to prevent lower back injuries

Some of us take our spine health for granted until something goes wrong only than do we realise the importance of strength, flexibility and structure.

Why the lower back?

The Spine is divided into Cervical Thoracic and Lumbar Spine.

The Cervical spine C1-C7 does mostly Yes or No movements. The Thoracic spine T1 to T12 is rigid and stiff  because, anteriorly the ribs are attached to the sternum, and posteriorly the ribs articulate with the spine. Therefore the most amount of movement of twisiting and bending will occur from Lumbar spine L1-L5.  Fifty percent of flexion (bending forward) occurs at the hips and fifty percent occurs in the lower back.

It is interesting to note that although spinal discs/vertebrae are very susceptible to injury, it is usually a muscle strain that will debilitate the person with pain and weakness.

How to prevent injury to your lower back?

1. Strengthen your core through exercise

Your core muscles keep your lower back strong from the front to the back, like a belt wrapping around your spine. They will allow you to sit up straight, lift items as a whole and not with your spine.

2. Correct your work station

Unless your living the life chances are your spending most of your day sitting at the desk. This could be any where from 8-14 hours per day! If you are in a poor position imagine what this is doing to your spine? Most if not all buisness should by law provide an Occupational Health and Safety Officer to assess your work station and modify with correct chair/height etc It is in your and your workplace to offer a safe injury free envrionment.

3. Correct lifting technique

If you haven't heard of this you must of been living under a rock. The key to not injuring your back when lifiting heavy objects is: utilise lifting equipment if provided- re: nurse staff use hoist for patients. Bend your knees not your back and keep object close to your body or centre of gravity.

4. Stretch

If you are spending your days sitting down and hunched over you need to spend at least an hour or more stretching/strengthening the opposite. Stretch hamstrings. hip flexors, glutes, back and chest. Muscles that are most susceptible to causing a lower back injury will be your hamstrings, hip flexors, quadratus lumborum and glutes, as theses either attach or cross over the hip joint/lower back.

Top Tips for lower back injury prevention

Stay Fit

Strong Core

Practice Yoga/Pilates for stretching and Core

Correct your work station to make it ergonomic

Get a massage if your starting to get tight/sore

Yours in Health and fitness