back pain, Exercises & Pars Defect, Lifting techniques to help prevent back injury, Pars Defects

WHICH EXERCISES TO AVOID WHEN YOU HAVE PARS DEFECT?

Since the spine can be very vulnerable while suffering from Pars Defect, certain exercises may cause extra stress on the back. It is important to speak with your doctor about your specific condition before further harming your back or spine. https://www.nhs.uk/conditions/ankylosing-spondylitis/treatment/ Below are three exercises to avoid:

(a) Heavy weight lifting

Weightlifting, especially if improper lifting technique is used can take a toll on your back. While lifting, you are placing extra strain on your back, especially on your lower or lumbar region.

(b) Twisting or bending

Although core exercises for Pars Defect can be vital in strengthening your abdominal muscles and your back, make sure to avoid those exercises that involve excessive twisting to the side or bending over, such as toe touching. This may cause further injury to your spine and cause additional pain.

(c) High Impact activities

It’s important to remain active during your recovery process from Pars Defect, but it’s advised to stay away from those exercises that may cause harm to your back. Exercises such as running, basketball, football, rugby should be avoided until you are healed.

Lifting techniques to help prevent back injury

11 LIFTING TECHNIQUES WHEN LIFTING A LOAD

1. Think before you lift

– think where is the load going to be placed?, think if help will be needed with the load? Is the equipment (like hoist) needed to move the load?

2. Keep the load close to the waist

– keep the load close to the waist for as long as possible while lifting to reduce the amount of pressure on the back. Keep the heaviest side of the load next to the body.

 3. Adopt a stable position

– feet should be apart with 1 leg slightly forward to maintain balance (alongside the load if its on the ground)

– be prepared to move your feet during the lift to maintain a stable posture.

4. Ensure a good hold on the load

– where possible, hug the load close to the body.

 5. Do not bend your back when lifting

6. Do not bend the back any further while lifting

– this can happen if the legs begin to straighten before starting to raise the load.

7. Do not twist when you lift

– avoid twisting the back or leaning sideways, especially while the back is bent.

8. Look ahead

– once the load has been held securely, look ahead.

9. Move slowly

– do not jerk

10. Know your limits

– do not lift more than you can manage.

11. Let down, then adjust

– if you need to position load, put the load down then adjust.