While back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives, we can help prevent back pain and injury by regular exercise utilizing proper body mechanics.
It is important to keep in mind that before all physical activity and work-out routines, individuals should warm-up the muscles in their body by doing an activity such as walking, jogging or biking for five to ten minutes before stretching the muscles.
It is also important to maintain a level of flexibility to avoid back injury, by stretching regularly and before all physical activity. The American College of Sports Medicine (ACSM) recommends stretching at least two to three times a week, including the core, upper and lower bodies.
Posture and proper body mechanics play a huge role in preventing back injury and pain. Whether an individual is standing or sitting, maintaining correct posture with their head in a neutral position, shoulder blades back and a straight back helps alleviate pressure on the spine.
Also, if individuals are performing common exercises, such as squats and arm pulls and/or lifts, with improper body mechanics, they may be doing more harm than good to their backs.
Not only can regular exercise and proper body mechanics prevent back problems, it can also help alleviate back pain. Before beginning a regular exercise routine, it is always important to be assessed by a medical professional to ensure safety and benefit.
The exceptional team of physical therapists and related healthcare providers at Cone Health Outpatient Rehabilitation Centers are dedicated to educating individuals in the community about the importance of exercising and preventing back pain and injury.
Michael Albright is a licensed physical therapist practicing at Cone Health Outpatient Rehabilitation Centers at Adams Farm and MedCenter High Point. Michael received a Bachelor of Science in physical therapy at the University of Oklahoma in 1994. He is also a certified strength and conditioning specialist.