5 tips to prevent Back pain

What is back pain?

Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine. However, internal structures such as the gallbladder and pancreas may also refer pain to the back. Most back pain is felt in the lower back.

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What are the risk factors for back pain?

A mentally stressful job Pregnancy - pregnant

women are much more likely to get back pain

A sedentary lifestyle Age - older adults are

more susceptible than young adults or children

Anxiety Depression

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Causes of Back Pain

Weak muscles Poor posture Improper footwear Lack of exercise Extra weight Improper lifting

What are the signs and symptoms of back pain?

Weight loss Elevated body temperature Inflammation (swelling) on the back Persistent back pain - lying down or resting

does not help Pain down the legs Pain reaches below the knees A recent injury, blow or trauma to your back

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Identify Your riskCheck off the factors that apply to you 

I often carry heavy itemsI am more than 20% overweightI stand or sit in one position for 30 minutes or

moreI cradle a phone between my ear & shoulderI sleep on a mattress that is too hard or softI wear high heeled shoesI perform tasks that require frequent bendingI reach for items above my shouldersI carry or lift childrenI lift heavy objects off the floor

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5 tips to prevent Back pain

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1. Proper Lifting Techniques 

Before you begin a lift Evaluate the load Can you manage it? Get assistance if

needed Rearrange the load if

needed Use mechanical lift

equipment if needed

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Proper Lifting Techniques

To lift correctly Get a firm footing and

shoulder-width stance Bend your knees and

hips instead of your waist

Tighten your stomach muscles

Use your legs Keep the load close to

your body Keep your back upright

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2. Posture Tips

Avoid slouching or leaning forward

Sit or stand upright with your shoulders over your hips

Proper posture gives your spine the support it needs

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3. Practice Healthy Back Habits

Don’t sit for too long. Get up, stretch and walk around from time to time

Have back support to help you sit up straight

Work at a comfortable height at your desk or work bench

Place often used objects within arm’s reach to avoid twisting

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Practice Healthy Back Habits

Avoid cradling the phone on your shoulder. Use a speaker phone or headset

Shift luggage weight from side to side to balance the load

Use good posture when standing Avoid awkward or unbalanced

postures as well a crossing your legs Use a mattress that supports your

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4. Strengthen and Stretch Back Muscles

Condition your back muscles to work as a team. Start a regular exercise program

Strengthen the muscles in the back, upper legs, and stomach

Increase your flexibility Maintain a healthy body weight

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5. Treating a Back Attack

Signals Pain in the lower or upper back Pain down the side or back of the leg and/or

into the foot Tingling or numbness in part of the leg

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Treating a Back Attack

Home Care Take it easy if you have mild pain Rest flat on your back if you have severe pain Apply cold packs and ice to reduce pain,

swelling, and muscle spasms Take over-the-counter pain medication

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Prevention is Up to You

Use proper posture Use appropriate lifting techniques Practice healthy back habits Strengthen your back, leg and stomach

muscles Stretch your back, leg and

stomach muscles

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