5 tips for back pain

Back injuries are one of the most common and costly

workplace injuries.

Preventing back injuries can be as simple as taking a

few minutes to warm up, evaluating and properly

performing job tasks and strengthening your back at

home.

Most back pain is mechanical, meaning people have

increased pain with particular motions of their backs.

Most mechanical back pain is not caused by a

slipped or ruptured disc.

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THE BACK

The back is composed of

small bones, called

vertebrae, that are stacked

on top of each other.

Between the vertebrae are

fibrous discs that provide

padding and cushion

shocks.

Nerves run down the center

of the vertebrae, and

muscles hold it all together.

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RULES FOR BACK PAIN

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LIFTING PROPERLY

All loads should be lifted with the back in the most natural, upright position.

The load should be approached so that you can avoid twisting while lifting and with the body over the load as much as possible.

Ask for help whenever you think you might need it.

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THREE KEY COMPONENTS IN

BACK INJURY PREVENTION

Proper posture

Conditioning

Body mechanics

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1. MAINTAIN A GOOD POSTURE

Proper posture includes standing and sitting in an upright position without: slouching, rounding of the shoulders or accentuating the natural curves of the spine.

Poor posture typically involves holding the head too far forward or allowing the belly to pull the back forward.

Get in the habit of holding in the belly to keep it from protruding and putting excess force on the spine.

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2. LIFT CAREFULLY:

Seriously, if you know how to

lift things properly, you can

prevent back pain 90

percent of the times. Never

bend jerkily to lift anything.

Ensure that your feet are

apart about the width of

your shoulder, bend both

the knees and then lift

things. If you are lifting

something heavy, tuck your

tummy in before you lift it.

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3. AVOID WEARING HIGH HEELS

Women who wear stilettos or boxy high heeled uncomfortable shoes, sandals regularly are bound to get lower back pain. When you wear high heels, your body should ideally tilt in the forward direction. But you can’t walk like that. So your body is forced to make several adjustments in the spine, knee and hip joints, and head in order to make you walk straight. The higher your heel, the more pressure is exerted on your back—the earlier you will experience back pain. Wearing comfortable flat shoes or sport shoes is the best way to prevent back pain in women.

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4. QUIT SMOKING:

This goes for both men and

women. Smoking is the most

effective and probably the

fastest way to damage your

spine. Moreover, people

who smoke have a poor

healing capacity. So, in

case you smoke and

undergo a spine surgery, it

will take much longer for

you to recover.

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5. GOOD SLEEPING POSTURE:

Sleeping on the sides is

also a good posture,

unless you contract

yourself like a fetus. If you

want to sleep on the sides,

ensure your legs are

straight in alignment with

your spine.

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