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General Prevention for Spine Injuries

July 10, 2006 Print This ArticleShare

Author: HyperStrike Certified Athletic Trainers

Overview

The spine is a complex structure comprised of multiple bones, joints, ligaments, muscles and other soft tissues that work together to keep the body erect and functioning. Some general prevention ideas to maintaining a healthy and pain free spine include:

• Avoiding unnecessary stresses
• Proper biomechanics
• Participation in an active lifestyle

Avoiding unnecessary stresses

Avoiding unnecessary stresses involves being cognizant of one’s body posture and positioning throughout the day. Whether it is sitting, standing, lying down, lifting up a package or partaking in physical activity, poor posture and positions known to create back pain need to be avoided.

Some general guidelines to follow include:
• Avoid sitting for long periods of time;
• If seated, make sure to utilize the seat back, sit up straight, make sure the thighs are parallel to the ground, and the feet are rested flat on the floor;
• If standing, avoid standing with an arched back and frequently change positions to shift and disperse the body weight;
• To pick up a package from the ground, walk over the package, squat down, bend at both knees (or bend one knee and kneel on the other), pick the package up as close to the belly button as possible, and stand up using the legs while still holding the package next to the body - - follow the same steps but in reverse order when setting a package down;
• If lying down, avoid laying on the stomach and try to lay on the side with a pillow between the knees, and the knees slightly bent;
• Avoid laying on the back with the legs fully extended or the arms above the head; however, if laying on the back is necessary, do so with a pillow behind the knees, or the knees bent with the feet resting flat upon the surface of which you are lying.

Proper biomechanics

Proper biomechanics is integral to preventing injuries and maintaining a pain free, healthy back and spine. The body is a kinetic chain or a reactionary structure similar to a ‘domino effect,’ and the spine is at the center. The spine is at the core of the body where movement and forces are initiated, absorbed and/or transmitted to other parts of the body.

In other words, forces, either internal or external, are generated and transmitted along the body, passing through musculotendinous structures, connective tissues, bones, and joints affecting how the body (i.e. parts, segments and regions) will receive and/or respond to the proceeding forces, movements and/or stressors.

Whether an individual is sitting, standing, walking, running, jumping, throwing a ball, or bending over to pick up a box, poor or faulty biomechanics is problematic as it can affect the entire body.

Incorrect or faulty biomechanics can be contributed to:
• Poorly learned or improperly trained body postures;
• Poorly learned or improperly trained movement patterns; or
• Structural abnormalities, all of which can predispose the spine to injury.

However, faulty biomechanics can be addressed from multiple angles such as, but not limited to, orthoses (i.e. orthotics, kinesiotape, braces), strength and conditioning (i.e. strengthening muscles, increasing flexibility, improving neuromuscular control through refining, or reconditioning and retraining, the body’s neuromuscular firing and recruitment patterns), or, in some cases, through surgical restructuring.

A qualified health and fitness professional skilled in body mechanic evaluations and analyses can help to determine if any biomechanical refinements and/or corrections are necessary.

Participation in an active lifestyle

Participating in an active lifestyle where physical activity and exercise are habitual helps prevent spinal injuries. Spinal and musculoskeletal back injuries can be prevented through developing and maintaining strong and flexible musculoskeletal structures around the spine, ensuring spinal stabilization.

Physical activity and exercise also help encourage dynamic postural control and range of motion within the spine. Any limited range of motion and/or poor postural control can compromise the integrity and functionality of the spine, predisposing it to injury. Thus, maintaining a physically active lifestyle is imperative to maintaining a healthy, injury free spine.


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