Don't Let Teaching Cripple You!

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How To Avoid Back Pain In The Classroom

by Matt Dean

Eighty percent of us suffer from back pain at some point in our lives, but despite back pain training programs, teaching remains a high risk occupation for musculoskeletal injuries.

Why Teachers?
Three potential risky tasks in teaching are lifting books, chairs, tables, etc.; bending down to talk to pupils; and sitting at a desk. These involve possible slouching, considerable flexion (bending forward) and bad lifting techniques, all of which may lead to back complaints.

Other problems include the psychosocial risks. These are psychological responses to work and workplace conditions. Adverse affects are caused by bad working relations, high workloads and unrealistic deadlines. Musculoskeletal disorders can arise as a result of this stress because of the tension held in the muscles, or behavioural changes like skipping breaks to meet deadlines.

Doctor of Chiropractors Timothy Jameson of the Bayshore Chiropractic Family Wellness Center, California, says, “As well as the physical stresses, your spine responds to chemical and emotional stress. Chemical stress involves what you eat. Put lousy foods in your body and you have poor health. Your spine is directly related to health. Emotional health directly impacts the way you hold your body. If you suffer from depression or poor self-esteem, you will carry your body with a forward head posture and drooped shoulders. If you have severe emotional stress in your past, it can be stored within the neuro-muscular network and create chronic spinal stress.”

Solutions
The good news is that most cases are not serious injuries and can be relieved or avoided altogether by implementing some simple actions.

Lifting and handling requires a good solid base with comfy, gripping shoes on a clean, dry floor using correct positioning. The spine and musculature is strongest under axial compression (weight directly down the spine), through a line that passes down your ear, shoulder, hip, knee and ankle.

Always lift from the legs using a straight back and hold the object close to your body. If you lift an object at arm’s length, it feels approximately five times heavier than when it’s held close to the body.

Dr. Tim Hutchful of The British Chiropractic Association (BCA) advises, “Many musculoskeletal injuries are cumulative, a bit like bending a paper clip.....you can bend it 49 times and nothing happens, but bend it that 50th time and it breaks! This is why getting into good practices is so important. DO NOT wait for injuries to happen; avoid them building up.” It is crucial to deal with injuries early before they become chronic. It is always easier to deal with a first time injury than a recurring chronic one.

Clothing has a big impact on carrying out the job efficiently says Dr Hutchful, “Wearing trousers rather than a skirt is also sensible for constant lifting and bending. Wearing trousers enables you to position your legs better, helping to reduce strain on the back, neck and arms.”

A basic but often overlooked aspect is the need for good nutrition and hydration during a long day. If you don’t put the correct fuel in your body, you will run out of steam. Injuries are more common when you are tired and take longer to heal when your body is dehydrated or lacking nutrients.

Fitness is another big issue. Even though teaching is a demanding job, it is not sufficient to let the job be your only form of exercise. Carrying excess weight puts severe strain on the back, so keeping fit outside work will give you more energy for the job and help avoid injury. Pilates is a good start!

Younger teachers can learn from experienced staff as they may know easier ways to do a job. Ask if they have any injuries. You will then know what to look out for and be more able to deal with potential problems, or avoid them altogether rather than learning the hard way.

Stretch Yourself
Core stability and flexibility are key aspects in keeping a healthy back. Below are several stretches, which, if performed daily, can help prevent back problems.

Back Extension
Lay on your tummy, curled over a Swiss ball and gently lift yourself up so your back is straight. Be careful not to over-arch.

Core Muscle Tension
Sitting on a chair, focus on the core muscle group, which you tense when entering a cold sea. This forms a corset of muscle around your tummy. Tense these muscles and hold for 10 seconds, maintaining natural breathing throughout.

Flexion Stretch 1
Lying on your back with your head on floor, pull one knee back to chest and hold for several seconds. Repeat with other knee.

Flexion Stretch 2
Starting on all fours, bring buttocks down to heels. Hold for several seconds and repeat.

Flexion Stretch 3
Lie on back, knees bent up with head on a small pillow and arms out to the side in a crucifix position. Hold it for two minutes without allowing the lower back to arch.

Back Stabilization
Starting on all fours, stretch out right arm and left leg simultaneously, keeping back and neck straight. Hold for several seconds and repeat with opposite limbs.

For further information, check out the Straighten Up exercise routine, endorsed by the World Health Organisation at www.straightenupuk.org.

Matt Dean,1st Class BA (Hons) is a journalist, musician and music teacher in the UK.