Whether you’re gardening, lifting a child, shovelling snow or doing housework, it’s important to protect your back from injury. Many are surprised to find out that 70% of back injuries occur during routine physical activities.

 
There is no condition, other than the common cold, that causes so many people to lose time from work. Risk of a back injury increases with poor physical conditioning, excess body weight, poor posture, and poor lifting habits.

There are two common types of back injuries: muscle strains and disc injuries.

Muscle strains can occur in the supporting muscles along the spine. Common symptoms are sharp or dull pains, and restricted movement.

Disc injuries involve spinal discs, located between the vertebrae (bones), which act like shock absorbers. They become injured when their soft, jelly-like interior bulges or ruptures from excess pressure or twisting. Common symptoms are tingling or burning sensations, sharp pain, and weakness in the legs or feet. Consult your physician if you think you might have a back injury.

Prevention

The most important ways to achieve and maintain good back health are to be in good physical condition and to use proper body mechanics, as explained below.

• Get regular physical activity, such as swimming or walking. This provides conditioning that can reduce your risk of a back injury.
• Build muscle strength in the abdominal and back muscles to help support your spine and promote proper posture.
• Reach and keep a healthy body weight to reduce pressure on the spine, which can lead to chronic pain and injury.
• Squat down to pick up objects instead of bending forward at the hips. This creates less strain on the back. When lifting, keep your back straight and let the larger muscles of your legs do the work.
• Take regular stretch breaks if seated for long hours and choose an adjustable chair with lower back support.

Key References:

The Arthritis Society. (2005). Chronic back injury: Quick facts. Retrieved November 14, 2006, from http://www.arthritis.ca/types%20of%20arthritis/chronicback/quick%20facts/default.asp?s=1

Canadian Physiotherapy Association. (n.d.). Information: Back pain: Oh, my aching back! Retrieved November 13, 2006, from http://www.physiotherapy.ca/PublicUploads/222460BackPainInfo.pdf