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Back pain is one of the most common physical
injuries. It may not only occur for whose work as lifting heavy objects.
You will exposed by this risk if you sit in front of computer all day,
or you stand for a long period of time. The worse thing is that back
pain can be serious. It can be a long-term injury and it will alters
your lifestyle. Back pain is hard to recover, so it is better to avoid
it.
1. Lift Safely
Safe lifting involves using your legs to spare your back. Bend your
knees, tighten your abdominal muscles, and keep the object being lifted
close to your body. For more tips, see Safe Lifting Techniques, which
provides an illustrated step-by-step guide.
It is also a good idea to be aware of unsafe lifting techniques, so that
you can avoid them. Unsafe lifting techniques usually involve positions
that will cause you strain when you add a load to them.
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2. Minimize and Avoid Twisting Motions
The use of twisting motions should be carefully monitored, and scaled
back or eliminated as appropriate. When lifting heavy objects, twisting
should be avoided. When doing heavy work, such as housework, try to keep
twisting to a minimum. In other activites, pay close attention to how
you are moving your spine, as well as any warning signs such as pain or
tightness, that may indicate trouble. Scale back on the twisting
according to the warning signs your body gives you.
3. Drink Plenty of Water
Our bodies are comprised of approximately 70% water. Enough water keeps
us fluid, rather than stiff. Drinking plenty of water enhances the
height of intervertebral disks, keeping them the healthy shock absorbers
they are. Water is necessary for nearly every bodily process so is good
to have in generous supply, at least 6-8 8-ounce glasses per day. It is
almost impossible to drink too much water.
4. Live an Active Life and Strengthen Your Abs
Exercise and activity keep the muscles of the spine strong. The most
important muscles to strengthen to avoid back pain are the abdominals.
Include stretching in your fitness program to avoid stiffness, which
causes pain. Another reason to stay flexible is that stiff muscles are a
precursor to injury.
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5. Maintain a Healthy Weight
Maintaining a healthy weight is generally an excellent way to prevent
all kinds of diseases and discomforts. For the spine, it avoids
compression and loading of the intervertebral disks, prevents postural
abnormalities, such as anterior pelvic tilt, and interrupts a sedentary
lifestyle, with its accompanying stiff and/or weak muscles.
6. Find the Best Sleeping Positions
Finding a sleeping position that works for you can help you avoid
placing unnecessary strains on your back or neck. Doctors tend to vary
when recommending ideal sleep positions, so being guided by your comfort
levels and using your own judgement are good accompaniment to his or her
advice.
7. Warm Up
For those who exercise, and that should be everyone, warm ups are a
must. Warm up means 5-10 minutes of light aerobic activity just prior to
the exercise session. The purpose of a warm up is to acclimate the
muscles to a more intense activity level gradually enough to prevent
injury, and therefore, pain. Recommendations by experts vary as to
whether the warm up period should include stretching.
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8. Cool Down
The cool down period after an excercise period must include stretching.
During cool down, your muscles are still warm from exercising, and are
very receptive to stretching. Stretching will be less painful during
cool down, as well. Stretching relieves muscle tightness, which is one
cause of back pain.
Stretching also helps to balance the action of muscles, enhancing ideal
alignment, and relieving joint strain.
9. Purposely Interupt Long Periods of Sitting
If you sit for long periods of time, force yourself to get up from your
chair as much as your work environment will permit. Sitting loads the
spine and compresses the disks, leading to disk problems. Slaving over a
computer for long periods of time can also cause posture problems, such
as kyphosis, and neck problems.
10. Try a Holistic Approach
Holistic bodywork techniques and systems such as massage therapy, yoga,
Pilates, Feldenkrais, Chiropractic, or acupuncture are a great way to
keep the structures of your spine tuned up for a lifetime! |