Back Health

Facts (desk jobs, police officers, age, occupational related): 

• Back pain affects up to 80% of people at least once in their lifetime 
• 5 out of 10 Canadians will experience low back pain within a 6 month period 
• 85% of working people can experience low back pain throughout their lifetime 
• 20% of people who experience acute back pain will later develop chronic low back pain
• 54.9% of (RCMP) officers reported chronic low back pain since joining the force
• A study has shown that prolonged sitting significantly increased the occurrence of low back pain 

Causes/Risks of developing lower back pain

Lifestyle factors 

• Obesity and long periods of sitting 
• Low levels of physical activity 
• Poor posture  
• High levels of stress and anxiety
• Excessive twisting of the back while lifting heavy items or carrying a constant heavy load (i.e., belt and vest)         

Tips for healthier backs 

Preventing pain

Prolonged sitting and standing in awkward and poor postures can lead to injuries and issues with spine health. When sitting at your desk or in your cruiser:

• Make sure to create an ergonomic friendly workspace. 
• Keep items needed for work at arms length , to prevent overreaching and awkward body positioning. 
•  Practice good posture: keep shoulders back, head and neck aligned above shoulders, back against the backrest, feet flat on the ground. Avoid slouching and leaning in your chair
• Take Micro breaks. Throughout the day step away from your work station and move around. Go for a short walk to the restroom, or you can perform some light stretches. It has been shown that with work that requires repetitive movement, sustained postures, and awkward postures( movements that are farther away from neutral )  more frequent micro breaks are needed. 

Relieve current back pain 

• Eat well: a healthy diet can reduce body weight which can reduce amount of weight placed on the spine – a diet high in Vitamin D, phosphorous and Calcium can strengthen bones
• Stay active: ensure that you are regularly exercising throughout the week – begin slowly if you are new to working out and gradually build in intensity 
• Sleep well: sleep on your back or side rather than your stomach and ensure that you are sleeping on a firm surface to offer proper support 
• Use hot or cold packs: to temporarily relieve back pain, use cold packs to reduce inflammation and hot packs to release tension in the muscles 

Exercises to strengthen your back 

• Did you know? Strengthening your core and back muscles can improve spine stability! 
• Dr. Stuart McGill is the leading worldwide expert on spine health and he recommends 3 exercises that will help improve spine stability by increasing endurance in both core and back muscles 
• There are 3 simple exercises that can be completed to help improve spine stability and muscular endurance called McGill’s Big Three:

1.    McGill Curl Up: 

• Place both hands under your lower back while laying down.
• Bend one leg and extend the other flat on the ground. 
• Raise your head, neck and upper shoulders off the floor, keeping your head back
• Hold for 7-8 seconds. Halfway through the reps switch which leg will be bent 

2.     Side bridge 

• Lie on your side and place your forearm and elbow on the floor with your elbow directly aligned under your shoulder. Place your free hand on your opposite shoulder.  
• Place your knees on the floor at a 90 degree angle by pulling your feet bent behind 
• Lift hips off the ground and ensure that shoulders and hips are aligned throughout. 
• Hold this position for 7-8 seconds and switch sides

3.    Bird dog:   

• Place both hands and knees on the ground with a flat, neutral back.
• Simultaneously, lift and extend your right arm forward while lifting and extending your left leg backwards.
• Hold for 7-8 seconds and switch sides.
• Ensure that your leg, arm and torso are straight and aligned during the movement

Resources: 

-    Dr. Stuart McGill’s website https://www.backfitpro.com/