Injury involving the back is considered the most common type of injury sustained by U.S. workers, accounting for roughly 20 percent of all reported injuries and illnesses, according to the U.S. Centers for Disease Control and Prevention. Additionally, MedlinePlus estimates that back injury is experience by nearly 80 percent of people at some point. With such a high incidence of back injury, it would seem prevention is key. For those who've already sustained injury, however, recovery can be approached a number of ways, including strengthening the back and spine through the use of exercise equipment.
Types of Back Injuries
Back injury can range from mild to severe. The most common types of back injuries include strains, slipped discs and fractures. While back-related injuries occur frequently in the workplace, injury can also be sustained as a result of playing high-impact sports, car accidents or commonplace actions such as lifting a laundry basket improperly.
Exercise Machines
A few machines can aid in strengthening the back and core after injury. These include the rowing machine and lat pull-down machine. A seated row will work the latissimus dorsi, which runs from the center of the back to the hip; the rhomboids, which lie between the spine and the scapula; and the trapezius muscles, which run the length of the neck to the center of the back. The lat pull-down machine will work the latissimus dorsi and deltoid muscles, amongst others.
During the seated row, a user will pull resistance in toward the center of body, bringing the shoulder blades as close together as possible with an upright back and engaged core. The lat pull down is typically done with a series of weighted pulleys in which a user will pull the weight from above the head toward the middle of the chest.
Others
Machines that may be useful but less conventional include Pilates machines. Pilates equipment operates on a series of springs and pulleys, and a user will utilize his or her own body weight as an additional form of resistance. Because Pilates focuses specifically on strengthening the core and spine to achieve overall wellness and functionality throughout the the body, back injury sufferers may find using Pilates equipment of significant benefit.
Another non-conventional piece of equipment people often turn to is an inversion table. Unlike Pilates and conventional exercise machines, inversion tables offer users the ability to reduce pain from back injury through "traction." In theory, traction occurs with the help of gravity as the user hangs upside down, harnessed to the table. This traction is said to return the spine to its "original" form, thereby easing the pain of injury.
Caution
Back injuries can very easily turn into chronic problems if recovery is not taken seriously with the utmost care. It is crucial for someone who has experienced back injury that rehabilitation is taken slowly and at appropriate levels. Additionally, an exercise program specifically geared toward someone who has experienced a back injury should be conducted under the supervision of a trained health care professional.
References
- MedlinePlus: Back Injuries
- "Applications Manual for the Revised Niosh Lifting Equations"; U.S. Centers for Disease Control and Prevention; January 1994
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