Preventing back pain is much better than having to overcome it. Here are a few tips to help you reduce your risk of having back injuries.
Please note, these tips do not substitute a medical checkup or consultation with a physician. Always contact a physician if you have questions or suffer a particular injury.
Lessen strain on your back when standing.
By keeping one foot in a forward position in relation to the other, and bending knees just slightly, you’ll take pressure off of your lower back.
Support your back when sitting.
In addition to sitting in chairs and seats that provide lower lumbar support, sit in a position so that your knees are positioned slightly higher than your hips for added back support.
Reach … carefully.
When reaching for items above your shoulder level, consider using a step stool or ladder to position your body closer to items within reach.
Pushing is easier than pulling.
When moving heavy items, remember to push items rather than pull them, as pushing items is always easier on your back. For heavy items, ask someone to assist you.
Never lift using your back.
Always lift with your legs, not your back, and keep lifted object as close to your body as possible at all times. When lifting items from the floor, kneel down on one knee and use the other leg to push your body upward.
Distribute weight evenly when carrying items.
Carrying small objects in both hands is much safer than handling one large item, or handling all items with one hand. When possible, distribute the weight of carried items to that you have a balanced load in the left and right hands. If you must carry one large object, keep the object as close to your body as possible at all times. For really heavy items, ask someone to assist you.
Sleep on your side.
Did you know that sleeping on your back puts an average of 55 lbs. of pressure on your back? When sleeping, lie on your side and place pillows between your knees to reduce that pressure by more than half. If you must lie on your back when sleeping, place pillows under your knees to reduce the pressure on your back.
Maintain a healthy weight.
Adding extra weight to your body puts added strain on your back. Additional weight, especially in the abdomen, shifts the center of gravity forward, putting additional strain on your back muscles. For a healthier back, maintain your weight within 10 lbs. of your ideal body weight.
If you smoke, quit.
It’s a fact. Smokers are more prone to back pain than nonsmokers. This is due to the fact that nicotine restricts the flow of blood to the discs that cushion spine’s vertebrae. Smoking also increases the rate of disc degeneration, prevents new bone growth and reduces calcium absorption in bones. In short, if you smoke, quit.
Seek medical attention for injuries.
If you injure your neck or back, and over-the-counter anti-inflammatories and pain reducers don’t ease your discomfort, don’t wait before seeking medical attention. A neck or back condition can worsen if not treated in a timely manner.
Do you suffer from neck or back pain? You may be a candidate for the spinal fusion or disc replacement surgery. Complete our online back surgery assessment and a qualified health professional will personally review your assessment and contact you about the results.