Don’t Break Your Back, Have a Plan of Attack! Back injuries are some of the most common and hardest-to-prevent injuries on the job. Not only are they uncomfortable and painful, but they also mean you may miss work or deployments and end up spending more money on medical costs. These injuries can negatively impact your operational readiness and overall well-being. Back Injuries Occur When… Lifting heavy objects Using improper lifting techniques Wearing heavy packs Physical combat Repetitive lifting during a work task Overuse How to Prevent a Back Injury Mindful Movement Fuel Your Body Preparation and Recovery Reduce Risks: When possible, remove strain on your back muscles. If you need to lift heavier objects, ask for assistance to lighten the load, use equipment if it is available, break down large or heavy objects into smaller, safer loads and use proper lifting techniques, such as lifting with your legs (e.g., squatting) instead of lifting with your back. Warm Up: If you know you are going to be lifting heavier objects or doing repetitive work using your back muscles, properly warm up with dynamic movements. Prepare your muscles with mobility exercises and ‘warm up’ sets of movements that are like what you will be doing. Even five minutes of preparation can help reduce injury. Stay Active: Incorporating activity throughout the day and planned exercise throughout the week are great ways to improve your overall health. Aim for at least 150 to 300 minutes of moderate-intensity cardio, or 75 to 150 minutes of vigorous-intensity, at least two days of strength training and at least two days of flexibility exercises. Strength training is especially important because it places less demand on your body, so you can perform better. Eat a Balanced Diet: Make sure you are meeting your daily calorie needs and consuming enough carbohydrates, proteins, healthy fats and essential nutrients. Reach for more nutrient-dense foods compared to calorie-dense foods when possible. Aim for a balanced and colorful plate each meal. It’s also important to fuel your body often with mini meals every two to three hours, especially on high calorie burn days. Stay Hydrated: Drink plenty of water before, during and after activity. Drink slowly to prevent cramping and nausea. If you are exerting a lot of energy, especially over long periods of time, drink a sports drink to replace salts lost from sweating. Staying hydrated helps deliver fuel to your muscles, aids in metabolism and digestion and provides shock absorption for your spine and brain, among other benefits. Wear the Right Clothing: Dressing the right way for activity is essential. Wearing the correct shoes can reduce risk of injury. Make sure your shoes or boots fit properly and provide enough support. Rest: Take time to rest throughout your activity if possible. Additionally, get seven to nine hours of sleep to allow for proper rest and repair for your muscles. Resources Mayo Clinic—https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906 Johns Hopkins—https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/preventing-sports-injuries W2 Physical Wellness—https://warfighterwellness.org/physical-wellness/ Navy Operation Fitness and Fueling System—https://www.navyfitness.org/fitness/noffs-training
