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Wyoming AgrAbility- Prevention is key to reducing back pain, inBy Amanda O'Brien Project coordinator, Wyoming AgrAbility Many people suffer from back pain. Whether chronic, such as the result of an injury, or short-term, such as an incorrect body movement, prevention is the key to reducing or eliminating back pain and injury. The Center on an Aging Society at Georgetown University states, "Back pain is the leading cause of work limitations among adults ages 18 to 64." Back pain is also the sixth most expensive health care condition in the United States. Prevention is not always an option. Factors such as family history cannot be changed; however, many factors stemming from lifestyle (such as weight, fitness, and flexibility) can be factors in prevention. Limitations due to each individual's back pain should be assessed to find those tasks posing the largest potential hazards that should be modified or adapted. These assessments can include strength testing by medical professionals. Repetition such as frequent lifting and/or twisting is a major cause of back pain and back injuries. Such tasks lead to muscle fatigue and can lead to injury. Long-term poor posture may also lead to pain with stress. Back pain often leads to secondary limitations or challenges. Individuals with back pain or injury often have difficulty standing, sitting, reaching, lifting, carrying, running, driving, walking and jumping, according to the National Ag Safety Database, an information clearinghouse for agricultural safety-related documents. If prevention is key, what steps can be taken to prevent, reduce, or eliminate back pain and chance of injury? Regular exercise is one of the most important preventative steps. When the back is forced to carry extra weight, from one being overweight, additional strain is added increasing chances of strain and eventual injury. With regular exercise, extra weight may be lost, the back becomes stronger and proper posture is easier to maintain. Proper posture reduces pressure to the back that can lead to fatigue and eventual injury. The American Academy of Orthopedic Surgeons recommends the following exercises to minimize problems resulting from back pain. --Wall slides: Stand with your back against a wall and feet shoulder-width apart. Slide down to a crouch with knees bent to about 90 degrees. Count to five, slide back up the wall. Repeat five times. --Back leg swing: Stand behind a chair with your hands on the back. Lift one leg back and up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat five times on each leg. --Leg raises: Lie on your back with arms at your sides. Lift one leg off the floor. Hold leg up for a count of 10 and return to the floor. Repeat with other leg. Complete five repetitions on each leg. If this is too difficult, keep one knee bent and the foot flat on the ground while rising opposite leg. -- Weight lifting: Use a weight-training machine rather than free weights. Use less weight and do more repetitions to reduce chances of back injury. Do not attempt movements such as dead-lifting, and consider using a weight belt. The most common types of strength training that can lead to or aggravate back pain are bench presses and leg extensions. Running or walking is better for back pain than bicycling. Seated positions add stress to the lower back and exacerbate existing pain. Adopt healthy work habits in your daily routine. Plan body movements to avoid unnecessary bending, twisting and reaching. Listen to your body, and rest if needed. Minimize falling hazards and reduce stress. Lowered stress levels allow your body to stay relaxed; tense muscles are more prone to injury. Adding steps made with non-slip materials or topped with non-slip tape to machinery can assist with safer mounts and dismounts. Automatic hitches, gate openers and cattle guards also reduce the number of mounts and dismounts onto equipment . equipment cushions can be modified or replaced to accommodate existing back conditions. Newer seat cushions often have adjustable lumbar supports, arm rests, and thigh support to better distribute weight. Swivel seats in tractors allow operators to turn comfortably without wrenching or twisting the back. When feeding a small number of animals, use a cart or wheelbarrow to haul bags of feed instead of carrying them. Various over-the-counter back supports are available; check with your doctor to see which, if any, would provide the best support for the tasks being completed. Use handle extenders and long-handled tools to increase leverage and reduce bending. Using proper body mechanics and lifting techniques--such as bending your knees and lifting from your legs instead of your back--will reduce the chance of back injury. Make sure to slowly straighten legs only after the load is close to your body. Turn your entire body rather than twisting from the core. If trying to maneuver a heavy load, ask for help; when possible, take more frequent, lighter loads. Back injuries result in time lost from work and other activities, lost wages and possible permanent physical damage. Remember, prevention is the key. With proper care and support, the likelihood of suffering a back injury is substantially reduced. For more information on Wyoming AgrAbility, call toll-free 866-395-4986, e-mail agrability@uwyo.edu or visit www.uwyo.edu/agrability. Date: 5/24/07
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