To prevent back pain, it is also very important to learn to lift and bend properly. Follow these tips:
- If an object is too heavy or awkward, get help.
- Spread your feet apart to give you a wide base of support.
- Stand as close to the object you are lifting as possible.
- Bend at your knees, not at your waist.
- Tighten your stomach muscles as you lift the object or lower it down.
- Hold the object as close to your body as you can.
- Lift using your leg muscles.
- As you stand up with the object, DO NOT bend forward.
- DO NOT twist while you are bending for the object, lifting it up, or carrying it.
Other measures to prevent back pain include:
- Avoid standing for long periods of time. If you must stand for your work, try using a stool. Alternate resting each foot on it.
- Avoid wearing high heels. Use cushioned soles when walking. Have your feet checked in our clinic in case you need orthotics to correct any imblaces in your arch which may be effecting your posture and increasing your pain.
- When sitting for work, especially if using a computer, make sure that your chair has a supportive back with an adjustable seat and back, armrests, and 5 wheels for mobility.
- If you are short, use a stool under your feet while sitting so that your knees are higher than your hips.
- Place a lumbar support pillow or rolled towel behind your lower back while sitting or driving for long periods of time.
- If you drive long distance, stop and walk around every hour. Bring your seat as far forward as possible to avoid bending. Don’t lift heavy objects just after a ride.
- Smoking has an alarming effect on back pain.
- Maintain a healthy bodyweight and BMI (Body Mass Index)
- Do exercises to strengthen your abdominal muscles on a regular basis. This will strengthen your core to decrease the risk of further injuries.
So when to visit a chiropractor?
If the back pain has any of the following characteristics, it is a good idea to see a chiropractor for an evaluation
- Back pain that follows a trauma, such as a car accident or fall off a ladder
- The pain is constant and getting worse
- Back pain that continues for more than four to six weeks
- The pain is severe and does not improve after a day or two of typical remedies, such as rest, ice and common pain relievers (such as ibuprofen or Tylenol)
- The pain is worse at night (most common forms of back pain are alleviated by rest)
- Severe pain at night (e.g. pain that wakes one up from deep sleep)
- Abdominal pain that accompanies the back pain
- Neurological problems, such as weakness, numbness or tingling in the leg(s) or arm(s).