HEALTH & WELLNESS
Sitting is a necessary
part of the job
But how can you minimize its effects on your spine?
Dr. Evan Baird from Comprehensive Spine
Care, P.A. answers your questions about how to
minimize back and neck pain related to the large
amount of time that law enforcement officials
spend sitting.
After being on duty for the day, my lower back is
killing me. What can I do to prevent this?
Whether on duty in the patrol car or at a desk
DR. EVAN
BAIRD
writing reports, there’s no doubt that law enforce-
ment officials spend a lot of time sitting, coupled
with needing to quickly jump out of the car when
necessary. We know that sitting puts more stress on the spine
than standing upright. The question is: how do you keep a
healthy back when you’re sitting so much?
When driving, make sure that the objects on your duty belt
(handcuffs, baton, radio, pepper spray, flashlight and more)
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NEW JERSEY COPS
■ APRIL 2018
are arranged so that they are not putting direct pressure on
your lower back when seated. You may also try a belt made of
nylon, which may provide a more comfortable fit than leather.
Next, consider your driving position, and ensure that the seat
position doesn’t have you leaning forward to grab the wheel.
Leaning forward while sitting is the position that causes more
stress on your lumbar discs than any other. If you need it, a
rolled-up towel or lumbar support cushion may help you find
a better position for your back.
Make it a point to get out of your car at least once an hour,
if not every half hour, to stretch and loosen up your back. Be-
ing seated in one position for extended periods of time makes
the muscles of your back, abdomen, pelvis and legs tighten;
movement will help them to loosen.
At your desk, think “90-90”: when seated, both your elbows
and knees should be bent at 90 degrees (knees level with your