To maintain your back in tip-top condition, there are a number of tips you should follow. Following top 10 tips will help you avoid getting back injury:
- Standing – When standing, it is very important you always keep one foot in front of the other and keep your knees slightly bent. Doing this will keep pressure off your lower back.
- Sitting – When you sit, make sure your knees are at slightly higher than your hip level. This reduces stress on your lower back. If you need to work in an office chair for a long period, make sure your chair is ergonomically designed and have an appropriate back support. If your chair doesn’t come with back support, consider to use a back support pillow.
- Reaching – It’s also important you use a stool or steps when you’re going to reach for things above shoulder level. Stretching too much can cause strains to many of your back muscles.
- Moving heavy objects – For your back safety, it is better to push objects rather than to pull them. When you push, you should always use the power of both your arms and legs. If the items you want to move are heavy, don’t hesitate to ask for help. If you can’t get any help, consider to use appropriate lifting machinery and trolley.
- Lifting – Whenever you need to lift an object from floor, always bend with your legs and not with your back. This preventive measure alone can help you reduce a large percentage of injury risk to your back. Keep the object close to your body at all times, always wear a back support and ensure you’re not straining too much on your spine.
- Carrying – As advised above, keep the object as close to your body as possible. Use a trolley or cart whenever possible.
- Sleeping – Research shows that sleeping on your back hugely increases the pressure upon it. It is better for your back if you sleep on your side with a pillow between your knees. If you prefer to sleep on your back, placing two pillows under your knees will significantly cut the pressure on your back.
- Quit smoking – Nicotine reduces the blood flow throughout your body. One notorious side effect of nicotine is to exacerbate back pain.
- Weight control – If you’re overweight, you’re always putting extra strain on your back. Moreover being in overweight is bad for your general well being. Try your best to maintain yourself within 10lbs of your ideal weight, and you would be at less risk of back pain.
10. Treat minor back pain – If you experience minor or niggling back pain, treat it before it is getting worse. Over the counter anti-inflammatory drug, gentle exercise, hot and ice pack should help. Gentle stretching routine such as Pilates and Yoga also help relieve minor back pain.
Having a healthy back is essential to a healthy life, as back pain can be dilapidating and unbearable. Follow the above tips and invest in the necessary back support to ensure your back remains in its best condition. A back support belt is essential if you are required to lift and carry thing frequently. If you work in an office, it is recommended to invest in an ergonomic chair or back support pillow for your chair. A healthier back just starts there. Following Youtube video is useful if you want to understand the common causes of back pain and how to avoid through right posture and movement.
