Prevent Back Pain from Work and Home

Everyone usually experiences some back pain throughout their lives. Preventing all back pains is probably not possible, but check out these tips from OrthoInfo for preventing pain at work and home.

 

Guidelines for Protecting Your Back:

-Exercise

-Maintain a Healthy Weight

-Avoid Smoking

-Use Proper Posture

 

Guidelines for Proper Lifting:

-Plan ahead what you want to do and do not be in a hurry.

-Position yourself close to the object you want to lift.

-Separate your feet shoulder-width apart to give yourself a solid base of support.

-Bend at the knees.

-Tighten your stomach muscles.

-Lift with your leg muscles as you stand up.

-If an object is too heavy or is an awkward shape, do not try to lift it by yourself. Get help.

 

Picking up a light object- Lean over the object, bend one knee and hold on to a nearby chair or table

Picking up a heavy object- Get close, bend at the knees, and lift with your legs. Do not bend at the waist.

Holding an object- Keep close to the object, keep knees slightly bent and avoid twisting your body.

Placing object on a shelf- Get close to the shelf, keep feet apart, lift object chest-high, keep elbows at your side and push object up and on to the shelf. Remember to tighten your stomach muscles before lifting.

Support your back while sitting- Keep back in a normal, slightly arched position, keep head and shoulders erect and make sure your chair supports your lower back. Once an hour, stand and stretch your lower back.