Cops and lower back problems.

[SkyStorm82]

Seeing as how I'm still fairly new to the job, is there anything I can do to prevent my back going to crap later in life? I keep hearing about lower back problems with cops and I'd like to avoid that that.

Certain exercises maybe?

[Ron-Solo]

Stay in the best physical shape you can. Keep as much weight off the belt as you can. Be careful and lucky.

[CSDGuy]

I'm not a cop... I'm a Paramedic. We have similar issues. Keep as fit as you can. Do core strengthening/stabilization exercises. Keep as much weight off the belt as you can and still maintain your safety. Invest in good shoes and/or insoles. Good insoles can help keep the arches in your feet from collapsing. This pronates the foot and puts stress on your knee and lower back. If your feet are already flat, it can put them back into proper alignment and relieve knee and back stress.

Preventing back pain starts from the ground, up, and from the core outward.

[yzErnie]

I've worked the majority of my 32 years of my cop life on patrol as a Deputy, Corporal and Sergeant. I've taken pretty good care of myself but my back is thrashed. There are days when putting on and lacing up my boots almost brings me to tears.

As said, keeping yourself in good shape and keeping your belt as light as possible helps. If your dept allows you to wear the lighter nylon Sam Browne gear that would help too. Unfortunately, humans are not developed to be wearing a 25lb belt on their hips all the time and you will eventually have some back pain.

[Papa "J"]

Lots of sit ups.....

And strech. Take some yoga classes if it's convienet. Keeping the muscles streched is probably one of the best ways to keep from having any muscle issues.

Also look into Redback boots. SOme of the best boots I have ever worn. Patrol model. I got the hook up on them, pm me if your interested in a pair.

[retired]

In addition to what's been said, if your dept. doesn't require you to have your Sam Browne set up a certain way, don't have your handcuff cases in back if possible. Leaning against those all day for years puts extra stress on your spine. If you have no say in the matter, at least don't have a double case; use two single ones to try and at least balance the pressure.

Also, don't keep your wallet in your back pocket. My spine surgeon (yep, 4 back surgeries for me) told me a long time ago you shouldn't have anything in your back pockets or pressing against your back while you are sitting in your car.

[tacticalcity]

All those donuts. Kidding guys, thanks for keeping us safe.

[Ron-Solo]

All those donuts. Kidding guys, thanks for keeping us safe.

Dude, 'Power Circles' are what make all the hazards of the job worth it.

[SoCalCitizen]

Too much seat time and poor diet. Many other jobs with way more physical demands placed on them. Just performing in those other jobs is what keeps those folks in decent shape. Pack some fruit once in a while. See to many LEO types who think they should eat a gourmet lunch everyday. Not good.

[KevH]

As others have said keep your gear off your back and keep your belt as light as possible and do core stregnth training.

I wear a double cuff case up front in the 1 o'clock position and carry my ASP in my back right pants pocket. I no longer carry anthing (not even keepers) on my back.

[eric2063]

After my second spinal surgery we worked non-stop on the core muscle groups during physical therapy. The therapists told me the stronger you keep your entire core and abdominal muscle groups are the less likely you’ll injure your back during normal work activity. If you do these exercises along with all the other suggestions here and you should be able to make retirement with all your bodies OEM equipment intact and no additional metal parts in your spinal column. And that has to be your goal, trust me once they have to crack the seal on your spine things won’t ever be the same. Good luck and have fun, because it really is a lot of fun.

Kevin was quicker posting it but yes the core is the most important area

[retired]

Amen to that. 3 fusions (T12 to S1), one hardware removal that broke inside. I have hardware at T12 to L3. A duplicate hardware that was at L2 to L4 is sitting in a plastic baggie in my dresser. The amount of scar tissue caused by the surgeries has given me lifetime pain. Hopefully the stem cell therapy I will receive in 2yrs. during human trials will change that.

[SkyStorm82]

I'm going to google some core exercises. Any really good ones you guys recommend though?

Already wearing the nylon duty belt gear with two single cuff cases on the back. Even if I wanted to, I wouldn't be able to move the cases to the front. I'm only 5'6" so the real estate on my waist is rather small. The spots on the front of the gun belt are already spoken for.

[9mmepiphany]

i wish i knew then what i know now about core strength and flexibility...my pain in pretty much limited to L3 and L4

i highly recommend using:
1. a Kettle Bell to strengthen your core as a unit rather than isolating groups of muscles by doing situps and such.
2. flexibility is a great protector against injury...Yoga is great.
3. try Tai Chi to learn about structure, balance and grounding to avoid injuries

equipment selection is a lot better now than when i started.
1. i would never again work for a department that did not allow you use of nylon duty belts and gear.
2. don't compromise your posture when wearing soft body armor
3. stop using an IWB holster for off-duty carry and never even think about carrying in the SOB position
4. buy good shoes that fit correctly and buy new ones, or re-sole, when they start to wear the heels unevenly

[9mmepiphany]

Already wearing the nylon duty belt gear with two single cuff cases on the back. Even if I wanted to, I wouldn't be able to move the cases to the front. I'm only 5'6" so the real estate on my waist is rather small. The spots on the front of the gun belt are already spoken for.

what are you wearing up front other than your mag pouches...you are wearing them upright aren't you?