Well-Conditioned Backs: Key to Injury Prevention

When you think about back safety, think about back conditioning. Back conditioning is easy to do and will help to strengthen employees’ backs as well as improve flexibility. Strength and flexibility are key elements to preventing back injuries on and off the job.

Back conditioning does not have to be complicated or expensive. By doing a few simple things, employees can improve the overall health of their backs and associated muscle groups.

Here are some key elements of a well-conditioned back:

• Physical conditioning. Physical conditioning of the back means not only improving back muscles but also related muscles such as the ones in the stomach and thighs. Regular exercise should help keep the back strong, maintain your flexibility, and prevent strains and sprains.
• Flexibility. Staying flexible and limber is also important. A back exercise program should emphasize flexibility so that workers can bend, turn, and twist their backs without injury.
• Healthy weight. Carrying extra weight, especially on the belly puts a lot of extra strain on back muscles and is a frequently cited cause of back stress and pain.

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Conditioning Exercises

While employees can certainly join a fitness club to get their exercise, they don’t have to. Some of the very best exercises for the back can be done in just a few minutes a day without any special equipment or expense.

Among the best exercises workers can do to help improve the overall health of their backs and
spines are the following:

• Walking. A program of walking for 30 minutes a day will help strengthen muscles and prevent weight gain. Those new to walking as an exercise should start out slowly and work their way up. Remind workers not try to do too much too soon with any new exercise program.
• Stretching and bending. A daily program of stretching exercises will help improve flexibility and keep the back in good condition. Stretching exercises might include bending backwards or sideways, rotating the hips, or twisting gently from side to side.
• Sit-ups. Sit-ups help strengthen stomach muscles, which in turn help support the back. This is also a great exercise to help flatten the stomach.

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• Leg lifts. Leg lifts help strengthen the muscles in hips and buttocks. Leg lifts can be done while standing or while lying on the floor.
• Squats. Squats strengthen the back, stomach, and leg muscles, and also help practice good lifting techniques.

Tomorrow, we’ll talk about types of back injuries and activities that commonly cause back injuries.

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