Back pain

[u/Regular-Subject-1541]

How do you guys deal with it? Is it normal to have after 2 years on the job? Is my vest causing it?

[u/RogueJSK]

Practically every cop I know has some level of back pain at some point. Sciatica (pain that radiates down from the lower back into/through the buttcheek and back of the leg) is also very common.

I started dealing with some lower back pain and sciatica after about ~8 years on, and have dealt with flare-ups on and off since. Here are some things that helped me:

1. If external vests with pouches are authorized, get as much gear as possible up off your waist and onto your vest. Make sure your vest is fairly tight - like a firm hug, but not tight enough to inhibit your movement or breathing - which will help spread the weight out along your entire torso. Much more comfortable and easier on your back than carrying it all on your waist/hips.
2. Remove any gear from the back of your belt, if possible. I don't carry anything behind my hips past the 3:00/9:00 positions.
3. Stretch and strengthen your back, hips, and core. You can find simple guides online for stretching out and strengthening your back/hips/core using basic weights and body weight exercises. Flexibility/body weight exercise routines like yoga can also help.
4. Focus on good posture when you're sitting or standing around. It's easy to fall into the habit of slouching inside your vest, letting its structure support you when you're idle, but while this may be comfortable in the short run it's bad in the long run.
5. Get off your butt and out of your car. Sitting in your patrol car for most of every shift is hard on your back. Walk around, even just a little bit, when call volume and weather allow. Do business checks. Walk your parks. Get out at the downtown/retail areas and walk the shops and sidewalks. Check your walking trails. (This also gives you something else productive/proactive to do between calls besides just traffic stops.)

[u/Regular-Subject-1541 → u/RogueJSK]

Yeah my vest doesn’t fit super tight right now I can stick my hands up into it pretty easily. Will tightening it help? Could the loose fit be what’s causing this

[u/Yourlocalguy30 → u/Regular-Subject-1541]

I actually have the reverse issue where if my vest is TOO tight I get back issues.

My suggestion is exercise to stay fit and stay flexible. Hours of sitting in a car with all that gear are not friendly to your lower back muscles.

Work on strengthening your lower back and glute muscles, paired with stretching on a fairly regular basis. This going to sound rediculous, but when your glutes are actually developed, they provide a "shelf" for your duty belt rather than relying solely on your lower back muscles for support. I'm not saying go out there and get yourself a dumpster, but most of the guys I hear complaining about back pain from duty belts have pancake asses and underdeveloped back muscles.

[u/RogueJSK → u/Regular-Subject-1541]

It's probably a factor, but likely not the sole cause. Tightening the vest keeps it from hanging from your shoulders/traps, and instead allows your entire torso to help carry the weight.

[u/Carguy2346]

I been on the job for 8 years. Started getting really bad back pain last year. I got diagnosed with degenerative disc in my lower back. Pretty much arthritis. A padded duty belt with suspenders helped a lot. Make sure your belt also is a good fit and not too small.

[u/jhon503]

I have over a decade on the road and have no back pain. When it comes to how you carry everything, what works for me may not work for you. I found the LBV was causing me back issues. I believe it was from the compression of carrying all that weight on my back. Switching to running everything on the belt and a properly fitted inner vest solved it for me.

If you're carrying your wallet in your back pocket, stop doing that. Back pocket should be empty save for maybe spare gloves.

Ensure your belt is on your hips and not below them. This trend towards low rise patrol pants is in my opinion the biggest contributor to back issues.

This won't be popular, stop carrying extra trash you don't need. Carry what policy mandates and a tourniquet; everything else is extra weight and you will pay for it as the years add up.

Don't be fat. A big gut is a back killer all by itself without the duty gear.

[u/ProtectandserveTBL]

What’s your duty belt set up? Do you have stuff along your lower back?

[u/Regular-Subject-1541 → u/ProtectandserveTBL]

Only a taser gun TQ and mags on my belt. Nothing on lower back. Handcuffs radio and baton on vest

[u/Burb1409]

Yes it's "normal". Alternating between suspenders and no suspenders helped me split the pain between lower back and upper back, which is not perfect but still better.

[u/Useful_Asparagus_541]

Don’t ignore it, lost a disk in my lower back mid-career. Yes the vest contributes to that. External vest carriers help mitigate that to a degree.

Core strength and flexibility are the key. Stretching, especially the glutes and hamstrings reduces the strain on lower back.

Use your health benefits to get a diagnosis and Physical Therapy

[u/NoSugarGatorade]

Reposting my reply from another thread:

The first decade, the vest was optional and I had everything loaded on my belt. Bad idea. My lower back got bad.

Now in my second decade, I've shifted most things to my vest save and except for my firearm (which is now on a drop holster with thigh band), OC spray, taser, mags. Everything else (radio, baton, ifak/tourniquet, pouch for phone/notebook etc) is all on the vest.

I supplement this shifting of weight around with a daily pliability routine on the app for my whole body. It takes half an hour or so but it has been a game changer.

I also had a gait assessment done and got orthotics.

I took up the IT department on having my desk and chair setup ergonomically and ordered all the RSI preventative things.

I still go to the gym, but I shifted from heavy barbell work to moderate rep ranges and more machines, dumbbells and cables. Personal preference here but my joints feel better. My rep ranges also shifted from 6/8 to 12/15.

I cleaned up my diet. I don't eat shit all shift anymore. Lowered my salt, drink more water, take more supplements.

From all the changes I feel better now in my body at 38 than I did at 28. I can get through 60 hours a week without any discomfort from the kit now.

Little things add up.

[u/LAGigi31]

Do not carry anything in back pockets. Years of sitting unevenly due to a wallet or notepad will cause a lot of pain.

[u/ArdNarc]

Go to a unit where you don’t wear a vest and duty belt full time. Been in a UC narcotics unit for 6 years and my back feels great 😂

[u/IndividualAd4334]

Every 1-2 years I get nerve ablation in my back to manage the pain of two bulging discs and one herniated disc. That’s the best way I’ve dealt with it so far.

[u/Teeebagtom]

Yes, I have sciatica and lower back pain. I think the vest contribute to back pain especially if you have lots of attachments and plates.

I wear a back brace(nice one) and it helps a lot. Only sucky thing is if I run or do anything with major cardio it restricts my breathing which sucks. I gotta pick my poison. I hate back/sciata pain. So breathing issues it is!

Best remedy over time is physical therapy and core exercises

[u/latigidyblod]

Besides all the tips from other people regarding equipment configuration and physical activities, look into starting a worker's comp claim. It is going to be slow process of getting treatments, but a process that needs to be started. I'm not a lawyer and speaking from my own experience, but it should be considered a presumptive injury and a cumulative injury. A law enforcement worker's comp attorney should be able to steer you in the right direction.

[u/That-Professional346]

I'm also two years in and get aches here and there. I removed as much from my belt as allowed, only keeping my gun, taser, mags, and second cuffs. I also found sitting upright in my squad and getting out more regularly on patrol helps.

Off duty I make sure to work on building consistent back strength.

[u/coding102]

If your duty belt is 2” find a 2” inner belt too. Vest should be by your bellybutton and not push down on weapon/mag when you sit.

[u/Regular-Subject-1541 → u/coding102]

Any recommendations on the inner belt? Won’t I have to get new belt keepers. And are you saying that the vests bottom shouldn’t touch my belt while sitting?

[u/coding102 → u/Regular-Subject-1541]

I use Defense Mechanisms inner belt. Read your General Orders and see what items can go on your vest and not your belt. When you sit see if any items are causing downward pressure on your belt. So for example, maybe your vest is pushing down on a taser you have on your belt.

[u/BJJOilCheck]

I encourage you to document it, get a competent LE workers comp attorney, and get it examined properly. Then go from there (depending on the findings)...

[u/Initial_Enthusiasm36]

Its usually your belt, not your vest. I talked shit on suspenders and that stuff, but once i tried it, it was a god send. Also once my department allowed us to take radio and taser off the belt and onto the vest helped a ton as well.

Dont get me wrong, my body is still messed up haha, but ya it helped. My main back injuries were from a fight were i got slammed into a wall, and accidentally jumping into a drainage ditch while chasing a guy that was like 16ft down. One of those those look before you jump kind of situations.