AF needs members to get 'backs' in shape

  • Published
  • By Rod Krause
  • 5th Bomb Wing Ground Safety Office
MINOT AIR FORCE BASE, N.D. --  What produces medical costs of more than $80 billion each year, affects eight out of ten people during their lifetime, is the leading medical reason for people being absent at work and causes more disability than any other work-related injury?

It may surprise many to find out the answer to these questions is back pain.

Sometimes there is a specific injury which causes back pain, but most of the time it occurs gradually as a result of cumulative daily stress. There are many things which can be done to reduce the risk of future back injuries; but unfortunately, most of us neglect our backs until an injury occurs.

In the Air Force we recognize that a rigid program of preventative maintenance saves countless lives and millions of dollars by preventing aircraft failures. We certainly would not accept an 80 percent mishap rate for the life expectancy of our jets. So why shouldn't individuals practice preventative care as well.

Our back is a complex structure made of bones, muscles and ligaments. Its complexity makes it prone to degenerate naturally with time.

Poor posture, faulty body mechanics, stressful living and working habits, loss of flexibility and strength and general decline of physical fitness all contribute to the back's degeneration. Preventative maintenance slows down the daily wear and tear by keeping the back healthy. Some things you can do to prevent and reduce back pain are: improve posture, increase flexibility, strengthen abdominal muscles, improve overall fitness, quit smoking and lose excess weight.

Improving posture and body mechanics: To improve posture, avoid slump sitting, standing stooped with rounded shoulders or getting into awkward positions. Lifting should be done with legs instead of back, and your back should be kept straight (avoid twisting and lifting).

Increasing flexibility: To increase flexibility, work on the hamstrings by lying flat on your back with your legs stretched out, and then raise one leg as high as you can without bending your knee (hold for 15-30 seconds). Then switch legs. While also on your back, bend each knee individually up to the chest. Then bring both knees up to your chest.

Strengthening abdominal muscles: Mini crunches, or partial sit-ups where the back remains on the floor, are the most effective way to strengthen abdominal muscles without stressing the back. Lie on your back with your knees bent. Slowly raise your shoulders off the floor. Your lower back always stays in contact with the floor. Work on increasing the duration you can perform this exercise.

Getting fit: In order to increase general fitness, there are a variety of exercises that can be done. The guideline is to exercise continuously for 20-30 minutes, four to five times per week. It doesn't matter what specific activity you choose. It is better if you enjoy the activity because you will be more likely to continue exercising on a regular basis.

Stop smoking: Recent research determined smoking increases one's chance for getting back pain. Nicotine causes contraction of small blood vessels, thus decreasing the vital blood supply to muscles that are in constant use in the back. Smoking also slows down the healing process therefore prolonging the back pain.

Lose weight: If you are overweight, the extra weight puts added daily stress on one's back and other joints. This added stress accumulates over time and accelerates the natural degeneration of your spine.
One of the major factors which contribute to the development of back pain is a person's attitude. When people get back pain, many fail to accept the responsibility their neglect has contributed.

People with back pain often believe they shouldn't have to change anything they do. They always say, "I have done it that way for years and it never hurt me before." But it is important to understand that it may take years of accumulative stress from bad habits to damage the back before it actually causes pain. Once the injury occurs, pain is the indicator that habits need to be changed.

Unfortunately, injuries should not have to occur before you decide to implement the above recommendations. If one makes a conscious effort to take care of their back, they decrease their chances for back pain or at least reduce the severity of it.

So, don't fly in a plane that hasn't had its proper scheduled maintenance. Don't take a trip in a car that has never had its oil changed and don't live with a back that hasn't been properly taken care of. Take care of your back.