Each year, tens of thousands of Firefighters, EMTs and Paramedics are injured while fighting fires, responding to incidents, transporting patients and training for the job. While a majority of the injuries are minor, a significant number are debilitating and career-ending. Of these debilitating injuries almost 50% have to do with low back pain and a recent survey by the International Association of Fire Fighters determined that about half of all injury retirements were due to back injuries. The high rate of low back injuries can be attributed to the high-risk activities that we are expected to perform, such as operating charged hoselines, climbing ladders, breaking windows, ventilating structures, performing overhaul and lifting objects greater than 40 lbs. As you know, these tasks are often accomplished while the body’s posture is ergonomically unsound or on unstable ground.
Try to incorporate these 4 exercises (1 or 2 circuits 10 to 20 reps)
1. 4-count crunch
3. Bicycle crunch
4. Swimmers (opposite arm/leg raise)