Lower Back Strains and Sprains

Back Pain Strain/Sprain

Prevention
M.C. Nachtigal, ARNP, ND
JHU/PBC Employee Health &
Wellness Center
 Lower Back Strains and Sprains

Background Information
• 70 – 80% of all people have back pain at
some time in their life.
• It is the most frequent cause of activity
limitation in people younger than 45 years
old.
• 10% of chronic back pain sufferers
account for 80% of the cost for LBP
patients.
 Three Year Injury
Lower Back History
Strains and In PBC
Sprains

Employee Behavior… Employee Injury…

Most Frequent Injuries

•Lifting Slip Fall

Caught In
5%

•Bending
19%

Cut Strain

•Twisting 4%
Struck By
17% Burn
51%

4%

•Overexertion
•Reaching
51% of all = STRAINS
•Pushing / Pulling
Coaching tips for handling PBC product and equipment:
1. Bend knees and use legs when lifting and lowering product
2. Do not bend at the waist when lifting and lowering
3. Mental effort to eliminate / minimize overexertion situations
4. Mental effort to eliminate / minimize over-reaching situations
5. Understand the risk of twisting and awkward postures
6. Understand the added risk of overexerting and twisting and being
in an awkward position all at the same time.
Reinforce during Training, Behavior Observations, and MBWA’s…
 Lower Back Strains and Sprains

Cause of Injury
1. All injuries have the same root cause:
The load placed on that body part is
more than the body part can handle.

2. There are two choices to prevent injury:

Decrease the load on that body part.
Increase load-bearing capacity.
Lower Back Strains and Sprains

Anatomy of the
spine
• Spinal Nerves-Motor
and Sensory
– C1-C8: Neck,
Shoulders, Arms
– T1-T12: Chest, Upper,
Abdominals
– L1-L5: Legs and Feet
– Sacral: Leg and Feet
 Lower Back Strains and Sprains

Relationship Between Abdominal

Muscles And Lower Back
• You don’t have to be an anatomy expert to
realize that when it comes to back pain,
weak abdominal muscles are often the
culprit.
– Abdominal strength is the glue that keeps
your back strong. Your back’s strongest ally
is its abdominal muscles.

• Abdominal muscles support the back, and

without the assistance of back and stomach
muscles, your spine would collapse.
• Strong abdominal muscles are critical to
general health, good fitness, and a strong,
pain-free back.
• That’s why people with low-back pain
invariably sport abdominal muscles that are
much weaker than their lower-back
muscles.
 Lower Back Strains and Sprains

Common Causes of Low Back Pain

(Other than illness or trauma)

Poor posture Improper bending/lifting Improper sitting

Excess weight and weak Infrequent exercise

abdominal muscles.
 Lower Back Strains and Sprains

Standing Posture
• Standing
– Stand tall -- head up,
shoulders back, pelvis
forward.
– – Keep one foot forward,
knees slightly bent.
– – If you must stand in the
same position for a
prolonged period, shift your
weight frequently, if
possible by alternatively
resting your feet on a stool
or large book.
 Lower Back Strains and Sprains

Sitting Posture

Many people lean forward and eliminate Use a lumbar support pillow and put
normal lumbar curvature while sitting. back against seat to maintain normal
back curvature.
 Lower Back Strains and Sprains

Sleeping Posture
Sleeping rests the back -- when
you are lying down your back
doesn’t have to support your
body weight.

– Lack of sleep can rob every part

of your body, including your back,
of energy and stamina.

– Your bed mattress should be firm

but not uncomfortable.

--Put a pillow under or between

knees, or under belly to maintain
back curvature.
Back Math & Back
Lower Numbers Lesson
Strains and Sprains

Upper torso weighs 100 lbs.

for the average person

Improper lifting technique adds

a stress factor to the lower back
of 10 times the actual weight
 Good vs.
LowerBad Technique
Back Strains and Sprains

Less Strain More Strain

Weak

Strong
 Lower Back Strains and Sprains

The 5 L’s of Lifting

• L1, Load
– Always test the weight of the load
– before lifting. If to heavy, get help.
• L2, Lungs
– Just prior to lifting the load, inhale,
– and as you lift, breath out through
• pursed lips.
• L3, Lever
– Keep the load close to you body,
– thereby reducing the lever effect.
• L4, Legs
– Always use your legs and not your
• back while lifting.
• L5, Lordosis
– Maintain the hollow (S curve) in
• your back throughout the lift.
 Stretching For
Lower Health
Back & Sprains
Strains and Safety
Stretching before work minimizes chances of injury significantly…some
studies say as much as 40%. The following Stretches will help you warm
up at the beginning of the day, and keep you flexible all day long!

Stretching Guidelines
• Do each stretch 3 times
• Don’t bounce - it causes muscles to tighten
• If you feel pain you may be stretching too far
• Hold each stretch 12-15 seconds
• Take it slow, breath normally
• Stretch a few times during the day

Shoulder Stretch Standing Side Stretch Triceps Stretch Low Back Stretch Quad Stretch
Lower Back Strains and Sprains
 Lower Back Strains and Sprains

Back Injury Self Care Guidelines

●Use ice initially x 15 minutes every 2-3 hours.
Then alternate or try heat
●Avoid bed rest for more than two days.
●Take OTC NSAIDS like naproxen, ibuprofen,
or aspirin with food regularly for first three
days according to manufacturers directions
● Move as much as possible-stay active and
continue usual activities. Avoid sedentary
activities. Walk.
● If you are working, continue to work.
● If off work, return sooner rather than later to
avoid
 Lower Back Strains and Sprains

Injury Care
• If pain persists or you have any of these
warning signs, see a medical provider
immediately.
– Pain running down your legs.
– Loss of bowel or bladder control.
– Fever, chills, or signs of infection.
– Any concerning symptom.