Back Injuries in Pilots | Tips for Prevention

Back Injuries in the United States 

80% of Americans can expect back injuries and back pain during their lifetime. Almost 8 million people will experience a new back injury in the United States every year and 400,000 of these cases will be disabling. For pilots, this news is alarming because back injuries can certainly end a flying career. Ending back injuries and pain is almost impossible, but there are things pilots can do to help reduce risk.      

Prevention Is the Best Medicine 

The best way to prevent a back injury is to live a healthy lifestyle at home and on the road (and in the air). This includes:  

• Exercise while concentrating on the core muscles in your back and abdomen. This will help support your spine and prevent back pain.  

• Lose any excess weight to reduce pressure on your spine and lower back.  

• Gain weight, if necessary, to reduce your risk of osteoporosis or compression fractures.  

• Don’t smoke for obvious reasons, but specifically know that smoke and nicotine can cause the flexible discs between the vertebrae to degenerate faster than normal.  

• Maintain a healthy posture by paying attention to how you stand, sit, and lift things. 
   

Proper Lifting Techniques 

A large percentage of back injuries are caused by improper lifting techniques. Pilots no longer carry heavy flight bags containing manuals of the entire United States everywhere they go, but they have been known to get involved in DIY projects at home or help load a passenger’s heavy bag onto an aircraft. There are some general guidelines to follow to lower your risk of injury. Some of it is common sense, such as taking your time and not rushing before you have a plan for lifting something, and if the object is too heavy, or in an awkward shape, don’t lift it by yourself. Here are a few more suggestions:  

• Position yourself close to the object you are trying to lift.  

• Establish a wide base by keeping your feet shoulder-width apart.  

• Bend at your knees before you lift.  

• Tighten your stomach muscles.  

• Try to lift with your leg muscles instead of your back as you stand up. 
   

Holding An Object 

You may not expect this, but simply holding a heavy object incorrectly can cause a serious back injury. Suggestions for holding objects are:  

• Maintain your balance by keeping your knees slightly bent.  

• If you must move the item to one side, do NOT twist your body. Point your toes in the direction you want to go and then pivot that way.  

• When moving the object, keep it close to your body. 

Special Concerns for Pilots 

Sitting too long in one position can be hard on the lower back. Combine that with the constant vibration levels of many aircraft, and it’s easy to see why back pain is a frequent complaint among flight crews. Here are some tips on how to support your back while sitting:  

• Try to keep your back in a slightly arched position.  

• If your seat does not offer lumbar support, use a pillow or towel instead.  

• Keep your head and shoulders as erect as possible.  

• Ensure your feet are flat on the floor and adjust your seat so your knees are bent as close to 90 degrees as possible.  

• If possible, stand and stretch once an hour with your hands on your lower back, gently arching backward to relieve pressure.  

Being proactive when it comes to back injury prevention can help reduce their frequency and severity. A little thought before lifting and holding objects can prevent pain and injury that can intensify on the flight deck during long flights. It’s worth the effort to take care of your back. Your career may depend on it.