Types of Back Injuries & Prevention Methods

Back injuries have a primary effect on any region between the neck and the coccyx. The most affected parts are the ligaments and muscles that hold the spine and the vertebrae. Additionally, back pain could happen from damage to the discs that absorb shock and separate the vertebrae as you move.

Acute Back Injuries

Pain as a result of a back injury can range from immediate to severe. Often, it manifests as swelling and bruising around the injured spot. Back pain originating from acute injuries rarely last over six weeks. Some of these injuries are:

• Torn discs, where more massive tears may lead to disc herniation
• Dislocated spine, a fracture that may damage the spinal cord causing irreversible paralysis. Therefore, it’s advisable to transport the victims in a manner that protects them from permanent paralysis
• Injuries to the back muscles

Overuse Strain Injuries

If the symptoms develop gradually, you may not be able to recognize a particular injury. Overuse injuries result from inappropriate postures in:

• Sitting
• Sleeping
• Walking
• Standing
• Lifting

Symptoms of overuse injuries are muscle stiffness, spasms, and pain.

Establishing a Conducive Work Space

Whether your work environment requires you to stay on your feet, lift heavy objects, or sit at a desk all day, it’s necessary to monitor your posture and avoid activities that will be strenuous on your neck and back.

• If you’re lifting heavy objects, follow proper lifting techniques to avoid back injuries.
• If you’re standing all day, remind yourself to stand up straight, stretch, walk around, and rest now and then.
• If you’re sitting all day, avoid slouching and uncomfortable desk/chair set-ups.

Staying Active

It is more comfortable preventing back injuries than managing, hence the need to be careful. Physical activities strengthen the back and lower the risk of pain. It is advisable to spend about two days a week exercising. Incorporate yoga. It assists in stretching and strengthening your muscles to improve posture.

Focusing on Your Posture

Follow essential tips that will help you focus on your posture to ensure you’re sitting and standing without putting too much stress on your neck and back.

• Do not slouch while sitting or standing.
• Sit upright, leaving your back to lean on the chair and a flat foot on the carpet.
• You may switch between sitting and standing so that you don’t remain in one position for long.
• Keep your head up as you stand straight.

Other Recommendations

• Monitor your weight with healthy diets. Weight issues may predispose you to back pains.
• Get adequate vitamin D and calcium. Maintain healthy bones and reduce the chances of osteoporosis.