Back Tips

Back pain is one of the most common problems, with millions of Americans suffering from back pain. In fact, back pain is the second leading cause of absenteeism from work, according to the American Academy of Physical Medicine and Rehabilitation (AAPMR). This isn't a problem just for adults, either. More and more children are developing back problems, with many groups blaming overstuffed backpacks.

If you do hurt your back once, there's a good chance it will happen again if you don't make some behavioral changes. According to the AAPMR, 62 percent of patients are going to have another problem within one year and 40 percent will have ongoing problems a year or two later. The American Council on Exercise (ACE) says that injuries to the back can result from:

• prolonged sitting in uncomfortable positions
• repeated bending and stretching
• heavy lifting

Because back injuries can be so debilitating, it's important to develop habits that can reduce your risk of back injury. Below, you'll find some tips for both adults and children.

Back tips at work

The Centers for Disease Control and Prevention (CDC) say there are a number of things you can do to reduce your risk of developing back pain. If you spend a great deal of time sitting at a desk, proper support for your lower back is essential. Ideally, you should have a chair designed to give you the right support. If that's not possible, a rolled towel, small pillow or special seat support can be helpful when placed between your lower back and the back of your chair.

The National Institutes of Health's Division of Safety says one rule that may be helpful when you're trying to keep your posture in shape as you sit is the 90 degree rule; when sitting at your desk, your legs should be bent at the knees at a 90 degree angle, with your feet flat on the floor; your arms should be able to rest on your desk bending at the elbow at a 90 degree angle; and your back and hips should bend at a 90 degree angle, not slouching forward or slumping back.

So long as you're paying attention to posture, don't forget about the rest of your body. Avoid cradling a telephone in your neck, for example (Read about "Neck Pain and Work") and make sure your arm and wrist are properly supported. (Read about "Carpal Tunnel Syndrome" "Repetitive Stress")

Ergonomically designed chairs that let you adjust seat and armrest height can be especially helpful in all this. Swivel chairs can also be useful since they let you turn the chair when you have to reach for objects, rather that twisting your body.

Back tips at school

All the rules about sitting at a desk apply at school as well. Children however face a problem that many of their parents didn't - the overloaded backpack. They may be convenient but if they are overloaded or worn incorrectly they can raise the risk of back problems.

The American Physical Therapy Association (APTA) says injury can occur when a child, in trying to adapt to a heavy load, uses faulty postures such as arching the back, bending forward, or leaning to one side. An excess load can also strain the muscles and leave the neck and shoulders open to injury.

APTA suggests the following for anyone using a backpack:

• Wear both straps. Use of one strap causes one side of the body to bear the weight of the backpack. This can be true even with one-strap backpacks that cross the body. By wearing two shoulder straps, the weight of the backpack is better distributed.
• Remove and put on backpacks carefully. Keep the trunk of your body stable and avoid excessive twisting.
• Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow you to put on and take off the backpack without difficulty and permit free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back.
• Lighten the load. Keep the load at 10-15 percent or less of bodyweight. Carry only those items that are required for the day. Each night remove articles that can be left at home. Organize the contents of the backpack by placing the heaviest items closest to the back. Use CDs instead of full textbooks whenever possible; some students even have two sets of books so as not to have to carry the heavy books to and from school.

Backpacks with wheels can work well for many people. but there are issues to be aware of with them as well. You want to make sure the handle is long enough that you don't have to bend and the wheels should be large enough to avoid wobbling.

If you are in the market for a new backpack for school keep these things in mind:

• a padded back will reduce pressure on the back, shoulders, and underarms
• hip and chest belts can help transfer some of the backpack weight from the back and shoulders to the hips and torso
• multiple compartments work to distribute the weight in the backpack, keep items secure, and ease access to the contents
• reflective material to enhance visibility to drivers at night.

Parents should also be aware of the warning signs that a backpack is to heavy for their child. Those warning signs include:

• change in posture when wearing the backpack
• struggling when putting on or taking off the backpack
• pain when wearing the backpack
• tingling or numbness in arms and legs, mostly arms
• red marks on the shoulders

Lifting

Back injuries can also be caused by physical activities. A doctor or physical therapist is the one to talk to for specific advice; but in general, if you have to move a wheeled item, pushing causes less strain on the lower back that pulling. Using the stronger muscles of your legs when you need to pick something up (i.e. bending your knees, not bending from the waist) can also help prevent injuries. Don't twist your waist while bending either.

The CDC says that unassisted lifting should be limited to objects that are small enough in size that they can be held close to the body. At work or at home, materials that are lifted or moved on a regular basis should be placed neither on the floor nor on high shelves, but instead be stored at waist height.

If your job involves a great deal of heavy lifting, your employer can provide more information on special training programs. Your doctor or physical therapist can also provide advice appropriate for your specific circumstances.

Behavior

The American Academy of Family Physicians says there are also some behavioral tips to keep in mind:

• Take regular breaks. When sitting at your desk, regular breaks to stretch your muscles can be helpful. If you can, stand up or move around a bit. (Read about "Fitness at Work")
• Avoid leaning to one side or slouching.
• Ask your doctor about exercises to strengthen your back as well as your stomach muscles. Strong stomach muscles can help support your back and reduce your risk of injury in other situations. If you are currently experiencing back problems, however, do not begin an exercise program without your doctor's OK.

Although there are no guarantees of avoiding back problems or injuries at home, at school or on the job, precautions can help reduce your risk.

Related Information:

    The Spine

    Rehabilitation