Yoga’s low-impact nature and focus on mobility, balance, strength and body awareness make it a great tool for injury prevention
Firefighting is a multi-skilled profession. The physical demands on the body are as unpredictable as the job itself. In addition to operating heavy equipment and transferring patients, firefighters are often required to exert great force and hold unfavorable positions for extended periods of time. With all things considered, it is no surprise that musculoskeletal injuries are common across the profession.
Low back pain is one of the highest reported injuries in the fire service. In fact, a recent review showed that low back injury is ranked higher (34%) than shoulder (34%) and knee (19%) injury across the occupation.
One proactive way firefighters can ameliorate their risk of injury is to take preventative action. Yoga is a low-impact activity associated with many physical benefits that help prevent injury, including: improved mobility, strength, balance and body awareness. Given that no equipment is required, consider implementing these yoga poses into your routine to support a healthy functioning back.
Pose: Cat/Cow
Purpose: Mobilize spine
Primary Muscles:
- Erector Spinae
- Rectus Abdominis
- Triceps
- Serratus anterior
- Gluteus maximus
How to:
- Start on all fours
- Place your wrists underneath your shoulders and your knees underneath your hips
- Look up and drop your stomach towards the floor
- Look down, round your back and arch your spine
- Repeat 3-5 cycles
Pose: Knee to Chest
Purpose: Relieve tension in low back and hips
Primary Muscles:
- Illiacus
- Psoas
- Rectus Femoris
- Gluteus Medius
- Gluteus Minimus
- Gluteus Maximus
How to:
- Lie on your back with your knees bent and feet flat on the floor
- Bring one knee towards your chest, clasp your hands on top or behind your knee
- Press your low back into the floor and extend your opposite leg
- Hold for 15-30 seconds
- Repeat on other side
Hannah Flahr is a yoga teacher and clinical exercise physiologist with a master’s degree in Workplace Health Promotion. She is also the founder of Regulate the Responder.
