How many of you were shoveling the 15 inches of snow we had in March? How many of you have started planting your garden, or maybe started a renovation project, such as painting?
Many of these tasks require a repetitive or twisting movement for a long duration of time. This could lead to overuse of your back and could lead to back pain.
On the first day that we had the 15 inches of snow, it shoveling was not too bad, because the snow was light and fluffy and easy. But, once the snow started to drift, what a difference. It was a lot heavier, plus the temperature outside was very cold. I had to go inside three times during shoveling to warm up.
The weight of the snow and the cold, lead to the potential lead for back injury. Muscles are not warmed up, and shovelers are lifting and twisting at the same time, which creates a torsion on the spine and muscles, especially when repetitively lifting in one direction.
When working in the garden, the repeated bending over, hoeing with a scuffle hoe or even pulling weeds can cause back strain and misalignment of the spine.
Other home improvement projects that require repeated motion, such as painting or even spring cleaning on a ladder, could lead to back strain as well. Another motion that could lead to back pain is sweeping with a broom or vacuum.
So, how do you prevent back injury?
Keeping a back healthy and strong is similar to a four-sided building. When all four sides of a building are strong it can stand in place, and if one side of the building is weak it can still maintain structure. But, when two or more sides are weak, the building will fall down.
Your back is supported the same way. Your abdominal muscles are on the front side, your oblique muscles on your right and left sides and your back muscles on your posterior side. Therefore, if you have a weak back and abdominal muscles, it could lead to back pain.
Or, if your oblique muscles are weak, that could lead to back pain, too. Maintaining strong abdominals and obliques are important to preventing back pain or injury.
Another reason you can have back pain is poor flexibility in your back or hamstrings, the muscles in the back of your legs. To check for hamstring flexibility, stand and see how far you can reach to touch your toes. If you have good flexibility in that direction, you still may have poor flexibility in your back. One way to check your back flexibility is by keeping your feet flat on the floor and squatting down without lifting your heels. If you have a hard time squatting deep, or if your heels come off the floor, then your back is not as flexible.
What can you do to prevent back injury?
Increase your strength and flexibility not only in your back, but in your hamstrings and abdominal and oblique muscles. Consistency is important as well. Training all year round is the best way to prevent back injury. Here are some exercises to try:
OBLIQUE MUSCLES
■ Oblique hyperextensions is an excellent exercise to maintain a healthy back. This exercise needs to be performed on the proper equipment. Perform with no weight at first, then hold a weight for 20 repetitions per side.
■ Dumbbell side bends involve holding a dumbbell off to your side and leaning to that side. Perform for 20 repetitions per side.
■ The medicine ball sway involves holding a lightweight medicine ball, hugging it in front of you and swaying from side to side for 20 repetitions.
ABDOMINAL MUSCLES
■ Do the ball crunch by lying on a physio ball with shoulders touching, and crunch up half way. Start without holding a weight, then hold a weight above your head, either in front or behind. Start with 20 repetitions. Increase repetitions, then weights.
■ Seated or standing abdominal flexion is an exercise that can be performed using slings at a lat machine. Perform with a weight that you can do for at least 20 repetitions.
■ The seated knee tuck is performed by sitting near the edge of a bench and bring your knees in toward your chest. Start with 20 repetitions, then add ankle weights for 20 repetitions.
BACK AND HAMSTRINGS
■ Forward back extensions are to be performed with proper equipment. Perform with no weight, then add weight for 20 repetitions.
■ The deadlift is performed with a barbell. It is advised to work with an experienced trainer on proper form and technique. When done correctly, the exercise will not only increase back strength, but also hamstring flexibility.
It is recommended that you work your back and hamstrings twice a week; your abdominal and oblique muscles can be trained almost every day. Keep in mind that, when working on your back, it is important to work with a trainer who knows which exercises are beneficial for your individual strengths and goals.
Consistency in training these muscles year round is the most important preventative measure in reducing the risk of back pain and injury next time you shovel, work in the garden or start any new home improvement project.
Ruth Snyder is co-owner of Transfitness Personal Training in Spring Mills.
