As therapists, our job is to help others. At work, we spend countless hours in the service of our patients. We expend a great deal of physical and emotional energy each day as we assist those who are entrusted to our care. But what about us? Are we taking the time and putting in the effort to take care of ourselves? If not, our physical well-being as well as the longevity of our career may be in jeopardy.
Eight percent of people will suffer from an episode of back pain in their life, and many of these people will go on to suffer from chronic pain as a result. As a physical therapist with a background in outpatient orthopedics and manual therapy, I have seen my share of patients suffering from spinal dysfunction. While physical therapy can be very effective in the treatment of back pain, there is an even more effective strategy: prevention. Although not all back injuries can be prevented, many can — through proper posture, good body mechanics and regular exercise.
Posture
Posture refers to passive positioning of the body and is most easily classified as sitting, standing or lying-down postures. In each of these positions, there is an optimal alignment of the spine to evenly distribute and reduce forces in order to maintain joint and muscle health and thus prevent pain.
The spine naturally fo
rms an “s” curve when viewed from the side. The curves present at the neck and lower back need to be maintained and supported in order to avoid spinal discomfort. When standing and sitting, it is easy to see the effects of a simple movement at one place affecting posture throughout the body. Try this: let your shoulders round forward. What is the result? As your shoulders move forward your trunk and head also come forward, causing the cervical and lumbar curves both to decrease. This position places the joints and soft tissues at a mechanical disadvantage. Sustaining this posture over time would likely lead to musculoskeletal dysfunction and pain. Maintaining good posture throughout the day to reduce the stress on the spine is an important step in preventing spinal injury.
Body Mechanics
Good body mechanics go hand in hand with good posture in the prevention of back injury and pain. While posture is the position of the body during passive movement, body mechanics refers to the active positioning of our bodies during movements such as bending, lifting, twisting, pushing, pulling and reaching. Body mechanics can be both good and bad and can have direct effects on back pain. Good body mechanics will help remedy and prevent future back problems, while bad body mechanics contribute to back problems.
All of us have been trained in the use of proper body mechanics in order to protect our joints from the physical stresses of a job in healthcare. I have spent numerous hours as the proud instructor of back care classes, watching my students perform job-related tasks in biomechanically beautiful form — only to see these same people at work falling back into their old, injury-causing habits. Making the bridge between knowing how you should move and actually putting the knowledge into practice on a daily basis is the key to avoiding injury. Movement patterns need to change and become a natural part of your daily routine in order to avoid back injury.
Exercise
Regular exercise also plays an important role in maintaining a healthy spine and preventing injury. An exercise program should include cardiovascular activity, strengthening and stretching exercises for all major muscle groups. Persons who engage in such exercise programs have a significantly reduced incidence of low-back pain. Exercise strengthens the body, enabling a person to maintain good posture and body mechanics while also allowing the spine to withstand greater forces without injury. So, what type of exercise is best? The honest answer is whichever one you will do regularly. Pick something you enjoy, and do it. Our bodies are designed to move and need to do so regularly to be healthy; the spine is no exception.
If you are not currently doing the things necessary to take care of your spine, the good news is you can start today. Make a personal goal to improve your posture, body mechanics and exercise habits, and I guarantee that your spine will thank you for it in the long run.
by Sara Bogner, PT, Ukiah Healthcare Center, Ukiah, CA