HEALTH & WELLNESS
Your aching back deserves some TLC
Dr. Robert Kayal answers your questions about
back pain and describes how to diagnose, treat and
ease your pain.
I love my job, but it’s causing an incredible
amount of stress and strain on my back. How
common is this problem?
Unfortunately, due to the extremely physical de-
mands of the job, back pain is very common in the
DR. ROBERT law enforcement community. There are so many
KAYAL
aspects of the job that place punishing weight and
strain on your back, including constantly moving
in and out of the police vehicle, chasing down and
arresting suspects, and lugging around as much as 20 pounds of
extra weight on your gun belt. According to some studies, more
than 60 percent of police officers suffer from lower back pain,
and only a fraction of them experienced back problems before
becoming law enforcement officers.
How can I protect my back and prevent pain?
When you sleep, your back tightens up because there’s
no blood flowing to that area. Starting your day with simple
stretching exercises can go a long way toward improving blood
flow and preparing your back for the challenges ahead. Try to
stretch for at least 10 minutes.
Here’s one example of a good stretching exercise: Lie in your
bed with your legs straight, and lift your arms above your head.
Point down with your toes and up with your fingers, stretching
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your legs and your arms. First, do it with your palms together.
Then, repeat it with the backs of your hands together. Still lying
on your back, bend your knees slightly, tighten your abdominal
muscles and press your lower back against the mattress with
your hips tilted upward. Then, reverse the motion, pressing
your hips back into the mattress. Repeat four to five times.
What else can I do throughout the day?
If you are sitting for long periods of time, make sure to get up
and move around periodically, if possible. If your duties involve
standing or walking a lot, invest in quality footwear with plenty
of cushion and arch support. Of course, a consistent regimen
of rigorous training, intense exercise and strength training can
help you avoid injuries and pain.
In addition, healthy eating habits can play a huge role in pain
prevention and control. Fast food, added sugar and processed
foods can cause inflammation and lower your levels of vitamin
D3, which absorbs calcium and promotes bone growth. Choose
foods that are rich in antioxidants, lean meats and proteins,
fruits, nuts, leafy greens and fish rich in omega-3 fatty acids. d
Robert A. Kayal, MD, FAAOS, is the founder, president and CEO of
Kayal Orthopaedic Center, P.C., which has three state-of-the-art
facilities in Franklin Lakes, Glen Rock and Westwood, N.J. He is
board certified by the American Board of Orthopaedic Surgery,
a fellow of the Academy of Orthopaedic Surgeons and a repeat
“New Jersey Top Doctor,” “Castle-Connolly Top Doctor” and recip-
ient of “Vitals.com Patients’ Choice Award.”