Prevent Back Injury With These Simple Tips

Back pain is a very common problem that affects most people at some point in their life, may it be due to activity, wrong exercise, over-straining, and most commonly, from lifting heavy objects incorrectly. Here are a few tips to prevent back injury and save you the pain from having one.

Exercise your core muscles

Your core muscles are a group of muscles that go beyond your abs except your arms and legs. These muscles supports your spine and gives your stability.

• Sit on a stability ball instead of a chair
• Walking, biking, and swimming are low impact aerobic activities that could help strengthen your muscles.
• Talk with your doctor about which activities are best for you.
• Keep your hips flexible to align your pelvic bones and improve your back by stretching.

Maintain a healthy weight

Being overweight puts strain on your back and stresses your knee joints.

When Lifting an object:

How to life heavy objects safely. Photo by Quincy Spine Center.

• Keep your back straight, center your body over your feet, and bend from your knees.
• Keep the object close to you.
• It’s better to PUSH rather than PULL.
• Do not hold an item higher than your armpit or lower than your knees.
• Don’t pivot, twist, or turn while lifting. Change direction with your feet – not your waist.
• Pull your stomach in firmly.

Stand straight

Maintain a neutral pelvic position. If you must stand for long periods of time, alternately place your feet on a low footstool to take some of the load off your lower back.

Here are some tips from Mayo Clinic for having a good standing posture.

• Keep your shoulders back and relaxed.
• Pull in your abdomen.
• Keep your feet about hip distance apart.
• Balance your weight evenly on both feet.
• Let your hands hang naturally at your sides.

Try not to tilt your head forward, backward or sideways, and make sure your knees are relaxed — not locked.

Sit smart

• Place a pillow or rolled towel on the curve of your back/ small of your back to keep its natural curve.
• Keep your knees and hips level.
• Change your position frequently, ideally at least once every half hour.

(by Cherie Tung/healthpromo.doh.gov.ph)