How to Avoid A Back Injury
Whether accidental, or as a result of a wear-and-tear, most of us have experienced a back injury in the past.
In fact, back injuries become more prevalent this time of the year, as people maneuver themselves up and down ladders and stairways while carrying heavy objects or setting up decorations.
Good news is: a little bit of lifting safety can go a long way to keeping your back healthy and your Fall season bright and pain-free!
In this guide, we’ll go over:
- Safe lifting tips to protect your back, and
- Everyday tips to help you avoid back injuries altogether.
Safe Lifting Tips To Protect Your Back
1. Size up the load
Check to ensure the load is stable and balanced.
2. Plan the job
Consider all possibilities:
- Is the path clear?
- What is the weight of the load?
- How much stress will be placed on your back?
- Is there traffic, a tripping hazard, a doorway to go through, or a stairway to go up or down?
Always avoid carrying an object that requires two hands to hold, either up or especially down, a flight of stairs.
3. Establish a base of support
Use a wide, balanced stance with one foot in front of the other. Make sure you have firm footing and that your feet are a shoulder-width apart.
This staggered stance gives you the stability of not falling over and being able to secure the load.
4. Lift with your legs and not your back.
Bend your knees, keep your heels off of the floor and get as close to the object as possible. Always lift with your legs and not your back.
5. Grip matters
Be certain you will be able to maintain a hold on the object without having to adjust your grip later.
You can use gloves to help maintain an adequate grip, but don’t rely on gloves because they can desensitize the fingers making you unable to feel the object.
6. Lift Gradually
Lift gradually with your legs without using jerky motions.
7. Keep the load close to you
As you begin the lift, tighten your stomach muscles, and keep your head and shoulders up. The closer the load is to your spine, the less force will be placed on your back.
This greatly reduces your change of arching your back and sustaining an injury.
8. Pivot
Don’t twist. Move your feet in the direction of the lift.
This will eliminate the need to twist at the waist.
Whether at home or at work safe lifting practices can keep your back healthy and safe. Before lifting heavy objects decide how you will lift carry & place the item before you pick it up.
Beyond Lifting: Everyday Tips to Avoid Back Injuries
Preventing back injuries involves more than just proper lifting techniques. Many daily habits and lifestyle factors can help keep your back in top shape.
Here are a few safety tips you can incorporate into your everyday routine.
1. Improve Your Posture
Good posture is key to a healthy back. Here are a few adjustments you can make:
- When sitting: Keep your feet flat on the floor, with knees at a right angle, and avoid slouching. Choose a chair that supports your lower back, or add a pillow for support.
- When standing: Stand tall, with shoulders relaxed. Distribute your weight evenly on both feet to avoid leaning.
2. Stay Active and Strengthen Your Core
Your core muscles provide essential support for your spine. Regular exercise, like walking, swimming, or cycling, helps build both strength and endurance.
- Add core exercises: Planks, bridges, and gentle abdominal exercises help strengthen your spine-supporting muscles.
- Stretch often: Incorporating gentle stretches like the cat-cow pose, child’s pose, and hamstring stretches improves flexibility and reduces strain.
3. Take Breaks from Sitting
If your daily routine involves long periods of sitting, make a habit of standing up every 30-60 minutes.
Walk around and do some light stretching to relieve tension. Consider using a standing or adjustable desk to alternate between sitting and standing.
4. Sleep Smart
The way you sleep impacts your back health:
- Choose the right mattress: A medium-firm mattress offers good spinal support.
- Use supportive pillows: Sleeping on your back? Place a pillow under your knees. If you’re a side sleeper, put a pillow between your knees for better alignment.
5. Be Mindful of Bending and Twisting
Everyday movements like bending or reaching can strain your back if done incorrectly.
Here’s how to be mindful:
- Bend at the knees: Instead of bending at the waist, squat down to pick things up.
- Avoid sudden twists and jerks: Face the object directly when reaching instead of twisting from the waist.
6. Manage Stress to Ease Muscle Tension
Stress can cause physical tension, especially in the back and shoulders.
Here are some ways to relax:
- Practice deep breathing: Deep breathing reduces stress and relaxes your back muscles.
- Try yoga or meditation: Gentle yoga and meditation are great for both stress management and flexibility.
7. Choose Supportive Footwear
Believe it or not, the shoes you wear can affect your spine. High heels, for example, can throw off your balance and lead to strain.
- Wear shoes with support: Shoes with arch support and cushioning can help prevent stress on your spine.
- Limit heel height: If you do wear heels, try to limit their height and duration of wear.
8. Maintain a Healthy Weight
Extra weight, especially around the abdomen, can put strain on your lower back. A balanced diet and regular exercise can help you maintain a weight that’s easier on your spine.
9. Stay Hydrated
Proper hydration keeps the intervertebral discs in your spine healthy, as these discs need moisture to act as cushions between vertebrae.
Drink plenty of water to prevent disc degeneration and back pain.
10. Avoid Repetitive Motions
Repeating motions, like bending or reaching, can strain muscles over time. If you’re doing repetitive tasks, take breaks to stretch and rest, especially if they involve reaching or twisting.
Final Thoughts
We know how tough it can be to deal with ongoing back pain, especially when it starts to interfere with your daily life.
If you’ve been struggling with persistent discomfort, reaching out for help could be the first step toward feeling better and getting back to doing the things you enjoy.
Our physical therapists are here to support you and help you find relief so you can have a brighter, pain-free holiday season.
Don’t wait—reach out to us today, and let’s work together to get you back on track!
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