The most frequent type of injury in the U.S. is back strain. Over 80% of adults will suffer back pain during their lives. According to a Duke University study, back injuries cost nearly $90 billion annually. With this in mind, it may surprise you that back injuries and associated pain can often be controlled with simple solutions like correct posture and basic exercises. Even people who have injured their back in the past can adopt certain strengthening exercises to avoid recurring injuries.

Structure of the Back To prevent back injuries one must understand how the back and spine are structured. The back is composed of a carefully balanced mechanism of bones, muscles, ligaments, tendons and nerves that balance and bear the weight of your body, plus the loads you lift and carry. The spinal column consists of 24 vertebrae and 23 discs that act as cushions and shock absorbers. The spinal column protects the sensitive spinal cord and is sheathed by ligament and muscle tissue. The spine has three natural curves: the cervical (neck), thoracic (upper back) and lumbar (lower back). Each spinal segment has a nerve network emerging from the spinal cord through a channel in the vertebrae that monitors or controls a particular function of the body. When this system gets out of balance, or wears out, back pain occurs.

Causes of Back Pain: Back pain and discomfort have many sources. Some of the more common causes are:

•  Excess weight and poor muscle tone
•  Herniated or .slipped. discs
•  Muscle strains and spasms
•  Osteoarthritis . slow cartilage deterioration due to excessive use, injury or aging
•  Osteoporosis . a calcium deficiency in the bones
•  Sciatica . pressure on a nerve root in the lower back
•  Stress

Home Care Measures for Minor Back Pain: 

• Apply cold, then heat – use cold treatment first, then a warm treatment for about 20 minutes 
• Over-the-counter medications . such as pain relievers and anti-inflammatory drugs 
• Get plenty of rest and do not exert yourself. – practice correct posture.
• To rest the back, recline, do not sit, which will usually aggravate the problem! In most cases, minor back pain eventually heals itself with time and proper care.

For Chronic Pain, See a Physician: Persistent back pain can signal serious medical problems. A physician should be seen if back pain is the result of a fall or traumatic accident. Other signs of serious back injury include numbness in the legs or other unusual health problems. A doctor may recommend treatment with a specialist and prescribe treatment including: back education seminars, massage and heat/cold applications, prescription medications, physical therapy and exercise, or back surgery as a last resort. Be sure to get a second medical opinion if considering surgery.

Preventing Back Pain: Regular exercise is probably the best way to reduce the likelihood of back pain. Such activity can increase aerobic capacity, improve overall fitness and help control weight. Stretching and toning of the back and stomach muscles can help reduce the wear and tear on the spine. Strength training can make arms, legs and lower body stronger. Walking should be emphasized, as most doctors consider it the most acceptable form of both preventive and therapeutic exercise for the back. Always consult a physician before starting an exercise program.

Prevent Injury Both on and Off the Job:

Back care training should emphasize the need to develop good habits 24-hours a day and should include the following;

•  Avoiding falls
•  Wearing proper footwear
•  Maintaining the natural curve of the back
•  Proper lifting techniques
•  Taking breaks and resting if back pain occurs
•  Taking time to be careful

What Supervisors can do to Prevent Employee Back Injury:

Discuss back care during employee orientation, conduct effective on-going safety training, match the right employee to the job, observe and correct improper lifting habits, use material handling aids whenever possible, study and correct any ergonomic problems, and promote wellness.