Have you ever eagerly agreed to help a pal by carrying a large item only to strain your back in the process?
According to the American Chiropractic Association, back pain and injury are so common that approximately 80 percent of all Americans will suffer from one or the other in their lifetimes.
Protect your back by following our Tucker Chiropractor’s suggestions for a reduced risk of back injury.
Lifting Weights or Heavy Objects
We all move or lift heavy objects occasionally. Next time, be more aware of protecting your back while you do it.
The most common low back injury comes from twisting the spine and bending forward at the same time, especially with the added strain of lifting an object.
Keep these helpful heavy lifting tips in mind:
- Hold items close to your body
- If an object is too heavy or awkward, ask for help
- Lift with bended knees, and abdominal muscles pulled in
- Look up while lifting
- Plan ahead and make sure you have a clear walkway
Posture
Focusing on correct posture strengthens your back throughout the day. Sit in a chair that offers good low back support. Hold your back upright, in a slightly arched position, with your shoulders back and head lifted.
Maintain a work surface at an appropriate height as well; you shouldn’t lean too far forward or look downward. As a good rule of thumb, keep the bottom of your computer monitor at eye level.
Sleeping
If you are like most people, you seldom think about protecting your back while you’re sleeping, but you should. Consider replacing a mattress more than ten years old with a newer, more supportive one.
Strategically use pillows to maintain proper spinal position, avoiding keeping your head turned to one side or tilted in a chin-to-chest position.
Stretching
Regular stretching prevents back pain and injury by relieving the tension and stress that come from maintaining the same position for an extended period. Start the day with a smile, be thankful for another day on earth, and do some stretching before springing up out of bed.
Stretching periodically—as often as once an hour during your work day — helps keep your back in tip-top shape.