{"id":10087,"date":"2022-03-22T15:03:00","date_gmt":"2022-03-22T15:03:00","guid":{"rendered":"https:\/\/tvn.tv-multi-theme.com.216-70-96-51.jvv2-rfnp.accessdomain.com\/?p=10087"},"modified":"2022-09-02T16:05:40","modified_gmt":"2022-09-02T16:05:40","slug":"avoiding-back-pain","status":"publish","type":"post","link":"https:\/\/navc.sitepreview.app\/todaysveterinarynurse.com\/personal-wellbeing\/avoiding-back-pain\/","title":{"rendered":"Avoiding Back Pain: Correct Muscle Activation"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">T<\/span>he back is a common area of discomfort among the entire population. Thirty-nine percent of adults in the United States have reportedly experienced back pain,<sup>1<\/sup> and estimates suggest that up to 84% of the population will suffer from it at some point in their lifetime.<sup>2<\/sup> However, veterinary professionals may be at an increased risk for occupational injuries, including those involving the back, given the physical requirements of the role.<sup>3<\/sup> Although it is impossible to eliminate these hazardous situations altogether, you can take action to decrease your risk of back pain. Discover how to achieve this through intentional activation and stretching of the appropriate muscle groups.<\/p>\n<h2 class=\"p3\">Why Does My Back Hurt?<span class=\"Apple-converted-space\">\u00a0<\/span><\/h2>\n<p class=\"p4\"><span class=\"s2\">Although back discomfort can result from a number of scenarios, the unpredictable nature of patient care and restraint tends to leave veterinary nurses\u2019 backs vulnerable to harm. The American Veterinary Medical Association lists awkward postures and forceful exertions as risk factors for musculoskeletal injury within the veterinary workplace.<sup>4 <\/sup>Even with use of chemical restraint, patients may react to sensory stimulation and require abrupt manual control.<sup>5<\/sup> These scenarios can involve erratic twisting movements, leading to muscle or tendon tears, overstretched ligaments, or more severe damage for the practitioner. Additionally, poor lifting technique puts strain on the back.<sup>6<\/sup> Bending over at the waist and allowing the spine to round creates stress on both the supporting structures and intervertebral discs. Whether you\u2019re bending over to pick up a patient, bag of kibble, or box of inventory, a single occurrence of improper lifting can result in acute pain or trauma.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<hr \/>\n<p class=\"p3\">Watch Saleema demonstrate the stretches and exercises described in this article:<\/p>\n<p class=\"p3\"><div class=\"su-youtube su-u-responsive-media-yes\"><iframe width=\"800\" height=\"500\" src=\"https:\/\/www.youtube.com\/embed\/xC_3AuLPbFc?\" frameborder=\"0\" allowfullscreen allow=\"autoplay; encrypted-media; picture-in-picture\" title=\"\"><\/iframe><\/div>\n<hr \/>\n<h2 class=\"p3\">Strength Training Exercises<span class=\"Apple-converted-space\">\u00a0<\/span><\/h2>\n<p class=\"p4\"><span class=\"s2\">Working to strengthen the muscles that make up the back and core can reduce your risk of injuries.<sup>7<\/sup> Perform one or both movements daily. Be sure to confirm with your physician that these exercises are safe for you to perform and seek medical attention should you experience pain.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<h3 class=\"p5\">Bird-Dog<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s2\">Begin in a tabletop position with your hands and knees planted firmly on the ground. Ensure that your wrists are directly below shoulders and knees directly below hips. The spine and neck should maintain a neutral position.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Engage your abdominal and back muscles as you slowly lift your left arm and right leg. Keep your hips and shoulders parallel to the ground.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Extend both the arm and leg simultaneously until they align with your spine\u2014be careful to avoid overextending.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p7\"><span class=\"s2\">Hold this pose for no more than 8 seconds, then gently return to the starting position and repeat on the other side.<sup>8<\/sup> Complete 10 to 20 total repetitions.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<\/ul>\n<div id=\"attachment_6119\" style=\"width: 487px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/03\/Lookman_Back1_TVNSpring22_Fig1.png\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-6119\" class=\"wp-image-6119 size-full\" src=\"http:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/03\/Lookman_Back1_TVNSpring22_Fig1.png\" alt=\"\" width=\"477\" height=\"409\" \/><\/a><p id=\"caption-attachment-6119\" class=\"wp-caption-text\"><strong>Bird Dog:<\/strong> Note that the hips and shoulders should stay parallel to the ground as you extend your arm and leg simultaneously during this movement.<\/p><\/div>\n<h3 class=\"p5\">Superman<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s2\">Begin in a prone position with your arms extended overhead.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Keeping your neck in line with the spine, engage your entire trunk as you lift your legs and arms off the ground, no more than 6 inches.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p7\"><span class=\"s2\">Hold for 5 seconds, then slowly release. Repeat 5 to 10 times.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<\/ul>\n<div id=\"attachment_6120\" style=\"width: 554px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/03\/Lookman_Back1_TVNSpring22_Fig2.png\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6120\" class=\"wp-image-6120 size-full\" src=\"http:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/03\/Lookman_Back1_TVNSpring22_Fig2.png\" alt=\"\" width=\"544\" height=\"276\" \/><\/a><p id=\"caption-attachment-6120\" class=\"wp-caption-text\"><strong>Superman:<\/strong> Take notice as you actively engage your entire trunk and keep your neck in line with your spine.<\/p><\/div>\n<p class=\"p8\"><span class=\"s2\"><b>Regression<\/b>: Lift opposite arm and leg while keeping <\/span>the other limbs in contact with the floor. Alternate sides.<span class=\"s2\"><span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<p class=\"p4\"><span class=\"s2\"><b>Additional regression<\/b>: Perform in a standing position. Raise 1 arm overhead, then extend the opposite leg gently behind you. Alternate sides. Use a wall for balance as needed.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<h2 class=\"p3\">Stretching Movements<\/h2>\n<p class=\"p4\"><span class=\"s2\">Improving the range of motion and flexibility of these muscles is equally as important as strengthening them. Those veterinary nurses who do not work directly with patients can also benefit greatly from stretching.<sup>9<\/sup><span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<h3 class=\"p5\">Cat-Cow<\/h3>\n<ul>\n<li class=\"p6\"><span class=\"s2\">Begin on all fours in a tabletop position with your shoulders directly over the wrists and hips stacked over your knees. Your neck and spine should begin in a neutral position.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Inhale as you slowly tilt your pelvis upward, drop your belly toward the ground, and gaze slightly at the ceiling. This is the \u201ccow\u201d pose.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Then slowly exhale as you tuck your pelvis under, gently round the back, and finally bring your chin toward your chest. This is the \u201ccat\u201d pose.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p7\"><span class=\"s2\">Rather than pausing in each pose, slowly continue moving between the postures. Repeat this sequence for 5 to 8 cycles.<sup>8<\/sup><span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<\/ul>\n<div id=\"attachment_6121\" style=\"width: 324px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/03\/Lookman_Back1_TVNSpring22_Fig3.png\"><img decoding=\"async\" aria-describedby=\"caption-attachment-6121\" class=\"wp-image-6121 size-full\" src=\"http:\/\/todaysveterinarynurse.com\/wp-content\/uploads\/sites\/3\/2022\/03\/Lookman_Back1_TVNSpring22_Fig3.png\" alt=\"\" width=\"314\" height=\"413\" \/><\/a><p id=\"caption-attachment-6121\" class=\"wp-caption-text\"><strong>Cat\u2013Cow:<\/strong> This stretch should be performed slowly and without pauses as you enter the cat and cow positions.<\/p><\/div>\n<p class=\"p8\"><span class=\"s2\"><b>Regression<\/b>: Perform from a seated position. Open your chest, roll your shoulders back, and gaze at the ceiling as you inhale, then round the back and tuck your chin down through the exhale.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<p class=\"p4\"><span class=\"s2\"><b>Additional regression:<\/b> Perform in a standing position with feet shoulder-width apart and knees bent slightly.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<h2 class=\"p3\">Special Considerations in the Veterinary Practice<\/h2>\n<p class=\"p4\"><span class=\"s2\">A strong back isn\u2019t all it takes to avoid back pain. There are also simple techniques you should implement every day to further minimize your risk for injury. <span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<p class=\"p4\"><span class=\"s2\"><b>Brace your core<\/b>. Anytime you lift or restrain, it is important to brace your core. To simulate this feeling, imagine that someone is about to punch you in the stomach. Your initial reaction should be to engage all the muscles within your trunk. By doing so, you essentially create a natural support brace to stabilize the torso which, in turn, protects your back.<sup>8<\/sup> This powerful activation of the abdominal muscles (particularly the <\/span>obliques, which wrap around your torso) is precisely how<span class=\"s2\"> you should feel while completing any vulnerable tasks.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<p class=\"p8\"><span class=\"s2\"><b>Lift with your legs<\/b>. You\u2019ve likely heard this phrase time and time again, but the muscles that make up your legs are far stronger than those in your back. Proper lifting technique is crucial to injury prevention, so keep these points in mind.<sup>8<\/sup><span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<ul>\n<li class=\"p6\"><span class=\"s2\">Squat down to lift rather than bending over at the waist.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Engage your core and maintain a neutral spine.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Keep the object close to your body.<\/span><\/li>\n<li class=\"p6\"><span class=\"s2\">Exhale during the lift.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"p7\"><span class=\"s2\">Never twist while lifting.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<\/ul>\n<p class=\"p4\"><span class=\"s2\">Whenever possible, enlist a partner to help lift a patient or other heavy object. Distributing the weight between 2 people will work to lessen the load on each party. Better yet, request that your practice invest in lift tables to minimize lifting risks.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<h2 class=\"p3\">Have Your Patient\u2019s Back by Protecting Yours<\/h2>\n<p class=\"p4\"><span class=\"s2\">If the supporting muscles surrounding the spine and those that wrap around the torso are not activated while performing most veterinary nursing tasks, injury can occur. Protecting your body can prevent back pain and allow you to comfortably get back to doing what you love\u2014caring for your patients.<span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/p>\n<div class=\"su-box su-box-style-default\" id=\"\" style=\"border-color:#333333;border-radius:0px;\"><div class=\"su-box-title\" style=\"background-color:#666666;color:#ffffff;border-top-left-radius:0px;border-top-right-radius:0px\">Benefits of Intentional Movement<\/div><div class=\"su-box-content su-u-clearfix su-u-trim\" style=\"border-bottom-left-radius:0px;border-bottom-right-radius:0px\">The \u201cMovement Is Medicine\u201d series will focus on common areas of discomfort for veterinary nurses in the workplace, including the back and neck. Although this series will primarily discuss how intentional movement can protect your body on the job, it\u2019s important to note that physical activity can also boost mood, elevate confidence, improve focus, increase energy, reduce stress, and improve quality of life.<sup>10<\/sup><\/p>\n<p>Adults should engage in at least 150 minutes of moderate-intensity aerobic activity plus 2 days of strength training each week.<sup>11<\/sup> This might feel like an inconvenience\u2014the last thing on your mind after a long shift\u2014but think of it as an exercise prescription. You would want your clients to comply with prescribed recommendations, so aim to hold yourself accountable for 30- to 45-minute sessions 5\u00a0times each week. The key to adding fitness to your routine is to discover a modality of movement that you enjoy and look forward to.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>The back is a common area of discomfort among the entire population.<\/p>\n","protected":false},"author":9,"featured_media":8736,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"iawp_total_views":0,"footnotes":""},"categories":[228],"tags":[],"class_list":["post-10087","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spring-2022","column-movement-is-medicine","clinical_topics-personal-wellbeing"],"acf":{"hide_sidebar":false,"hide_sidebar_ad":false,"hide_all_ads":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.7 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Avoiding Back Pain: Correct Muscle Activation | 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