Back Injury Prevention: 5 Simple Techniques

Did you know that one of the most common reasons for missed work is back related injuries? In fact, it is estimated that up to 90% of US residents will experience some sort of back injury during their lifetime! Many of these issues stem from work related injuries, but regardless of where the injury takes place, the pain can cause major problems in everyday life.

The key is to prevent the injury from the start. To help, we’ve compiled a list of simple and effective techniques that you can implement to keep your back healthy.

1. Lifting and moving objects.

One of the most common causes of back pain and injury is moving and lifting objects. Most of us know that we should be lifting from our knees, but sometimes we seem to forget this simple step. Even if an item doesn’t appear very heavy, throwing your back out can happen very easily. Be sure to follow the squat technique and if an item seems extremely heavy, ask for help!

2. Sleeping support.

You wouldn’t think that sleep could cause back pain. In reality, if your bed isn’t supporting your back, you might wake up with problems. Make sure that you have a bed that offers the right amount of support. If you notice that you often wake up in pain, it may be time to re-evaluate your sleeping arrangements.

3. Exercise and stretch.

There are many muscles throughout your back that need stretching and exercise on a regular basis. Strengthening your back supports your spine and helps it to work properly. Be sure to keep your back flexible and strong for optimum support.

4. Relieve stress.

For many people who are experiencing high levels of stress or anxiety, they are holding that tension in their back. If this is you, find a way to release your stress levels, so your back can also feel the release. Getting a nice message can help alleviate back pain and stress levels.

5. Diet and health.

If you happen to be carrying extra weight in your belly, your back will feel the effects. Keeping yourself fit and healthy will also keep your back in shape. So make sure you eat the right foods and get enough exercise each day. Strengthening your core and lower back muscles can help take pressure off your lower back.

If for some unfortunate reason you do experience a back injury or pain, MMAR Medical is here to help. We specialize in back support and spine bracing. From lumbar belts to complete spinal braces, we are ready to give your back the support it deserves. Have a question about a particular back brace? Ask below using our comment section.

10 Tips to Avoiding Back Pain

We all experience some sort of back pain at one point in our lives; in fact, about 30 million Americans suffer from back pain regularly! For many, these pains are indicative of larger health problems – from sciatica to multiple sclerosis. Fortunately, for most of us a few healthy tips and tricks can keep our backs healthy and back pain at bay for a long time.

1. Improve your posture – Your Mother was right when she said “sit up straight!” Hunching over causes undue stress on your back and neck which leads to back pain and headaches.


2. Exercise – Cardio and strength training keeps your back strong and the muscles that support it limber. When the supporting muscle groups are healthy and in shape, that leads to less strain and pressure on your vertebrae and fewer backaches. Many people are unaware of how important the abdominal and lateral muscles (core muscles) are in keeping your back healthy – if some muscles groups are weak, your back will have to do the work of several body parts. This double duty can cause damage over the long term.


3. Fix your chair – Lumbar support is especially important for those of you working in office conditions where you remain seated for hours at a time. It is also key to adjust your chair to the right height:
   
   a.)  Make sure you are eye level with your computer screen, not arching your neck to peer down
   
   b.)  Your elbows should form a 90 degree angle with your desk
   
   c.)  Your knees should be at a 90 degree angle from your chair to the floor
   
   d.)  The chair should not be too high or too low as to be difficult to sit in or get up from
   
   e.)  Make sure you have lumbar support for the arch of your lower back; selecting a lumbar brace is a good way to guarantee structural support as you are seated
   
   


4. Lifting and Loading – Many people make the mistake of bending from their back/hips while picking up boxes or other items. Be sure to bend your knees when picking things up so your knees bear the weight. This is one of the most common and avoidable injuries to your back! Just remember: Bend at the knees, not at the back!


5. Sleeping situations – Each of us has different requirements for our bodies. Some people with back problems need very firm mattresses; others need a specific type of pillow for neck support. Be sure to talk to your doctor or a specialist about your particular conditions and pains to find the correct mattress and pillows to give you the support and rest you deserve! Most people benefit from a medium firm mattress that minimizes curvature in the spine.


6. Check your feet – Flat footedness is a common and often unnoticed cause of back pain, if you are dealing with back pains, problems walking upstairs or knee or leg pains, talk to a doctor about getting fitted for orthotic insoles. Additionally, always wear comfortable, low-heeled shoes as poorly constructed or very high heeled shoes add strain on your back.


7. Stop smoking – Smoking cigarettes impairs blood flow and blood transports oxygen throughout our bodies. When your blood flow is impaired, oxygen and nutrients cannot reach the spinal tissue it supports.


8. Relax – Stress tenses muscles in your body and prolonged tension can cause pain. Release muscle tightness and stress by exercising, going on a walk or taking a soothing bath!


9. Get a massage – Different massages exist to focus on different issues, but they will all relax and de-stress you as well as loosen key muscles groups that may have been tense or tightened.


10. Avoid sitting for long hours – Walking and lying horizontally are the activities that put the least amount of pressure on the spring (standing is third and sitting is in fourth, the worst  for spines).

Remember to listen to your body – if you are taking the necessary steps to eliminate back pain and still experiencing discomfort, talk to a doctor or specialist who can better address you condition and identify any health issues that need to be rectified. For some temporary conditions wearing a back brace for a brief period of time can alleviate the pain whereas for longer term issues, like scoliosis, a custom TLSO brace will be necessary.


About MMAR Medical Group: MMAR Medical Group Inc. is a supplier of orthopedic medical products including a wide selection of braces and supports. For quality back braces, including a wide lumbar and cervical braces, please visit www.mmarmedical.com.

Noninvasive Treatments for Chronic Back Pain

For many back pain sufferers, surgery is not an attractive or realistic option. Thankfully, there are a number of effective, noninvasive treatments that can reduce or eliminate pain, allowing individuals with back pain to resume their daily activities. The following list is a summary of the most popular, noninvasive treatments. Be sure to speak with a medical physician prior to incorporating any of these treatments. In many cases, your doctor will recommend a multidisciplinary approach including several of these methods.

• Pain Medication. Certain over-the-counter pain medications can be used to alleviate moderate pain. Over-the-counter analgesics can reduce pain and decrease inflammation which may be a contributing factor to the pain. Counterirritant skin rubs stimulate your nerve receptors with cold or hot sensations which can counter or mask back pain. For more extreme pain, your doctor may choose to prescribe certain medications, such as anticonvulsants, antidepressants, or opiates. Though considered less invasive than surgery, these are serious medications with potentially dangerous side effects, so always speak to your physician concerning prescription medication.


• Back braces and Support Braces. Back supports and braces are available from reputable medical supply vendors and many do not require a prescription. In some instances, these supports can help remove strain from the lower back and spine. Your physician can help you determine which, if any, type of brace is right for you. Generally, these braces should only be worn for a few hours of the day as over-dependence could have a negative effect on muscle strength.


• Heat & Cold Therapy. Studies have shown that heat and cold compression are effective methods for relieving acute nonspecific back pain, such as a moderate sports injury. These therapies may also alleviate chronic back pain, though there are currently no reports to definitely demonstrate this. Heat and cold therapies will certainly not hurt a chronic back pain sufferer, and it is safe to say cold therapy will constrict blood vessels, slow nerve receptors, and reduce swelling, all of which can reduce pain.


• Exercise / Physical Therapy. As with many injuries, strategic exercises and muscle development may help to reduce or prevent pain. Speak with your doctor or physical therapist to determine which types of exercise will most benefit your specific situation. In many cases, a supervised regimen of flexing, stretching, endurance training, strength building and/or aerobic exercise can be beneficial.

About MMAR Medical Group: MMAR Medical Group Inc. is a supplier of orthopedic medical products including a wide selection of support braces and diabetic shoes at wholesale prices. To find quality orthopedic products at great prices, please visit www.mmarmedical.com.

Are You at Risk for Back Injury or Pain?

Back pain is a common ailment that can impede daily activities and in extreme cases, be debilitating. Back pain can be triggered by a number of diverse factors, from muscle strain and overuse, to simple alignment issues and even genetics. The following list is a summary of the most frequent back pain risks and the some recommended methods for mitigating those risks.

• Are you middle-aged? You are more likely to strain yourself when you are middle-aged. This may be because middle-aged individuals are still active but perhaps experiencing declining fitness/health. The likelihood of back injury goes down significantly after age 65, likely due to decreased activity and a better understanding of one’s limitations. The best advice is to be realistic and don’t push yourself too far. "Weekend warriors" are especially at risk and there is a lot to be said for the cliché, "Lift with your knees, not your back."


• Are you male? Both women and men experience back pain, but approximately 61.1% of back pain sufferers are male. Men tend to carry weight on their abdomen which increases back strain. Men are also more likely to take on challenging physical activity involving heavy weight. Keeping your weight in check, and keeping weight lifting activity consistent, rather than sporadic and excessive, will help to prevent back pain in the long term.


• Are you pregnant or have you gained significant weight around your mid-section? As mentioned earlier, carrying weight around the mid section increases back strain. Again, weight control and taking extra care when pregnant will help to reduce this risk.


• Do you have a family history of back pain? Muscle, ligament, and body proportion abnormalities are genetic in nature and can be passed down in the family. If a family member has back pain, chances are higher that you will too.


• Have you hurt your back before? People with previous back injury are significantly more likely to injure their backs again. Once injury has occurred it is important to address the underlying issue. You may need to keep a structured weight lifting program to stabilize weak muscles, or perhaps purchase custom orthotic insoles to align the joints better. It is important to speak with your doctor so that you can identify the issue and create a customized plan for addresses the root cause(s) of the pain. In some instances, you may need to speak with you doctor about specific support braces.


• Do you smoke? Though the reason is unclear, smokers are more likely than nonsmokers to suffer lower back pain. As always, the best health advice is to refrain from smoking.


• Do you have a job that involves excessive sitting or repetitive movement? You are at greater risk for back pain if your job requires that you to sit for long periods, bend or twist, lift heavy objects, conduct repetitive motions or experience constant vibration (for example, jack hammering.) If you have a job that requires these sorts of activities, practice recommended safety precautions.


• Do you have poor posture? Slumping and slouching can increase the likelihood of back pain. Maintaining good posture helps to support the spine and back muscles. If you have a particularly weak back, you may want to speak with your doctor about support braces.


• Are you stressed out or depressed? Stress, depression, and other intense emotions can result in excess strain on muscles and ligaments resulting in back pain.


• Are you using medications that weaken bones over a long period of time? Some medication such as corticosteroids can weaken bones and eventually lead to back pain. It is best to address medication side effects with your doctor.

Back pain is a common and annoying physical ailment that, in some instances, can be debilitating. If you feel you are at risk of back pain, the best strategy for mitigating that risk is regular exercise (as recommend by your physician), weight control, correct posture and attention to your emotional health. If you have hurt yourself in the past, create a custom regimen with your physician to strengthen the affected area. Good back health starts with these fundamentals.

About MMAR Medical Group: MMAR Medical Group Inc. is a premiere supplier of orthopedic medical products including a wide selection of braces and supports. To find a quality support braces or diabetic shoes please visit MMAR Medical.