| Lower back injuries affect over 31 million people | | | | motion are critical to proper spine function. Strength |
| annually and are the 5th leading cause of physician | | | | and flexibility should be developed in the spine |
| office visit in the United States. These injuries are often | | | | extensors to aid in injury prevention, as well as |
| debilitating and lead to loss of spine function, mobility | | | | abdominal/core strength to ensure proper postural |
| and a decreased ability to perform daily tasks, work | | | | alignment. |
| and even play. Lower back pain and injury are some | | | | 4. Core Stabilization- increased core stability and |
| of the more common and disabling ailments known to | | | | strength improve posture and help individuals maintain |
| humans. Although this information seems intimidating, | | | | proper spine and pelvic position. Proper mechanical |
| there are solutions and prevention strategies that can | | | | position will decrease the effects of repetitive motion |
| decrease the incidence of injury and also aid in treating | | | | and protect the structures in the back from damage. |
| the symptoms of lower back strain. | | | | Although lower back pain is preventable, it is |
| COMMON LOWER BACK INJURY CAUSES: | | | | sometimes unavoidable, especially in the case of acute |
| Some of the more common reasons that increase the | | | | injury. There are effective treatment options available |
| incidence of low back strain are acute injury, overuse | | | | and individuals should be prompt in managing their |
| injury, poor flexibility and weakness to the spinal column | | | | lower back strain to help relieve pain, reduce incidence |
| musculature. Acute injury generally happens when the | | | | of muscle spasm and decrease inflammation |
| spine is overloaded and unprepared for a movement, | | | | associated with injury. |
| resulting in abnormal stretching or tearing of the muscle | | | | LOWER BACK INJURY MANAGEMENT: |
| or groups of muscles. Overuse injury is often the result | | | | First and foremost, proper diagnosis is critical for |
| of faulty posture and underdeveloped musculature that | | | | proper treatment of any injury. Be sure to seek |
| supports the spine and results in chronic strain to the | | | | medical attention in the case of any acute trauma to |
| lower back. | | | | the spine, or chronic injury that continues to be a |
| Poor flexibility leads to decreased range of motion of | | | | nuisance to your daily activities. If lower back strain has |
| the spine, while weak muscles contribute to poor | | | | been diagnosed then use the following tips to assist in |
| function, posture and decreased performance with | | | | treatment |
| activities involving the lower back. The main culprits of | | | | |
| lower back pain are tight hamstrings, tight hip flexors, | | | | 1. Rest the injury and avoid activity that places stress |
| weak abdominal and spine extensors, plus poor | | | | on the lower back |
| endurance in core stabilizers. | | | | 2. During acute phase use ICE packs and or ice |
| These faulty mechanical features leave the spine | | | | massage to reduce inflammation and help with muscle |
| more susceptible to injury or overload, and therefore | | | | spasm |
| an increased incidence of lower back problems. | | | | 3. Use and elastic wrap or compression wrap around |
| The good news is many of these common ailments | | | | abdominal region to help support lumbar area of spine |
| are preventable when it comes to dealing with lower | | | | 4. Introduce a gradual program of stretching (focus on |
| back strain. The tips below are things you should be | | | | hip flexors / extensors) and strengthening (focus on |
| aware of and use in daily life, work, play, and sport to | | | | extensors, stabilizers of spine) should be introduced |
| lessen your incidence of developing an aching back. | | | | 5. Ice therapy / ice massage after exercise, as well as |
| PREVENTING LOWER BACK STRAIN | | | | abdominal brace / compression wrap to assist with |
| STRATEGIES: | | | | low back stabilization |
| To minimize the incidence of developing low back | | | | Using injury management tools like a "lower back" ice |
| injury, keep the following things in mind during day to | | | | wrap will be of great benefit to the strained individual. |
| day activities: | | | | This wrap provides ice, compression and lumbar |
| | | | support, all of which are necessary to maximize |
| 1. Avoid Stress- the lower spine is subjected to stress | | | | treatment and rehabilitate injured spine tissues. |
| when standing, sitting, lying, working or exercising. Avoid | | | | As with any injury, proper diagnosis and treatment are |
| standing or sitting for long periods, change positions | | | | critical to getting back to normal activities of work and |
| frequently and be sure to keep good posture. | | | | play. Without proper care of your injury, healing time |
| 2. Correct Lifting Techniques- Bend at your knees to | | | | can take longer and be more debilitating and there is |
| pick up objects, and carry and/or hold objects close to | | | | the possibility of recurrence or re-injury. By utilizing |
| your body at waist level. Use proper form and | | | | effective prevention strategies such as core |
| technique when exercising or playing your sport, and in | | | | stabilization exercises and targeted stretches, and |
| general just be more mindful of your posture and spine | | | | using treatment tools such as a lower back ice wrap, |
| motions when you work and play | | | | individuals can not only treat their injury, but be back- |
| 3. Correct Abnormalities- trunk flexibility and range of | | | | no pun intended- in the game in no time. |