Back pain is commonly suffered by people of all ages. There are many causes for back pain but a majority of them are the result of overuse or misuse of the muscles and spine. Your spine and the muscles that surround it help you remain upright and give you support when you perform daily tasks. There are many different areas that can become damaged in your back. An injury to any one of these areas can cause severe pain and result in the need for rest or even surgery to fix the problem. Some of the areas in your back that can become injured are the small bones that protect your spinal cord called vertebrate, the muscles around your spine, or the cartilage that acts a shock absorber between your vertebrae.
Whether you have a job the requires you to use your back for lifting, or you are just hoping to get some house work done on the weekends, it is very important that you take some time to learn proper techniques that will help you protect your back from injury. There are many tips that will help you stay physically active, complete your tasks, and avoid injuries. Take a minute to review these tips and familiarize yourself with the most effective ways to protect your back.
Top 3 ways to prevent back pain
When you are lifting a heavy object, your stance is vital if you want to protect yourself from a back injury. Firmly plant your feet in an even stance and bend from your knees to pick up the heavy object. Try not to rely only on your fingers and hands to grasp a hold of the object. If your back is strait and your knees are bent you should be able to get your arms around the heavy object and pull it into your torso before lifting. This will increase the amount of work your legs are doing and take some of the pressure off of your back. If you have to carry the object across the room, maintain an even posture and keep your shoulders, arms, hips and feet in alignment at all times to avoid any twist in your spine.
That is what you should do if you have to lift a heavy object, however, if you can avoid the task all together or find a way to reduce the weight of a load by making two trips, which will be an even more effective way to avoid injury. In your home, you may be able to make simple changes that will reduce your need to lift a heavy object from the ground. It is much less stressful for your back if you are lifting an object from a shelf that is between waist and shoulder height than lifting a heavy object from the ground or a location over your head. If you can reorganize heavy items you use frequently to be located within that zone you will have less injury. Also, when you are packing items in a box, or a bag at the grocery store, it is better to use smaller boxes or bags and spread the heavy items out so that the bags are all equal weight instead of having one back breaking load and one light one.
Would you run out on the football field and start a game without warming up? No, well you should not ever try to lift heavy objects or do any type of activity that utilizes your back without stretching first. Another thing you would never do when playing sports is show up without the proper clothing and safety equipment. Take a moment to make sure you are prepared for lifting heavy objects before you get started.
Whether you have a job the requires you to use your back for lifting, or you are just hoping to get some house work done on the weekends, it is very important that you take some time to learn proper techniques that will help you protect your back from injury. There are many tips that will help you stay physically active, complete your tasks, and avoid injuries. Take a minute to review these tips and familiarize yourself with the most effective ways to protect your back.
Top 3 ways to prevent back pain
When you are lifting a heavy object, your stance is vital if you want to protect yourself from a back injury. Firmly plant your feet in an even stance and bend from your knees to pick up the heavy object. Try not to rely only on your fingers and hands to grasp a hold of the object. If your back is strait and your knees are bent you should be able to get your arms around the heavy object and pull it into your torso before lifting. This will increase the amount of work your legs are doing and take some of the pressure off of your back. If you have to carry the object across the room, maintain an even posture and keep your shoulders, arms, hips and feet in alignment at all times to avoid any twist in your spine.
That is what you should do if you have to lift a heavy object, however, if you can avoid the task all together or find a way to reduce the weight of a load by making two trips, which will be an even more effective way to avoid injury. In your home, you may be able to make simple changes that will reduce your need to lift a heavy object from the ground. It is much less stressful for your back if you are lifting an object from a shelf that is between waist and shoulder height than lifting a heavy object from the ground or a location over your head. If you can reorganize heavy items you use frequently to be located within that zone you will have less injury. Also, when you are packing items in a box, or a bag at the grocery store, it is better to use smaller boxes or bags and spread the heavy items out so that the bags are all equal weight instead of having one back breaking load and one light one.
Would you run out on the football field and start a game without warming up? No, well you should not ever try to lift heavy objects or do any type of activity that utilizes your back without stretching first. Another thing you would never do when playing sports is show up without the proper clothing and safety equipment. Take a moment to make sure you are prepared for lifting heavy objects before you get started.
About the Author:
www.OSC-Ortho.com is the leading orthopaedic practice in Virginia, Maryland and North Carolina. Visit our webpage dealing with interventional pain management.
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