Your back is a complex structure of bones, muscles, and ligaments that carries you through all of life's activities. So, it's vital to be mindful of the movements you make every day.
Lifting with Care
- Get close to the load. Position yourself as close as possible to the object you’re lifting. This reduces the strain on your lower back.
- Bend your knees, not your back. Squat down while maintaining a straight spine. Then lift using your strong leg muscles.
- Hold it tight. Keep the object you’re carrying close to your body, minimizing the leverage effect.
- Don’t twist. If you need to turn, reposition your feet instead of twisting your body while holding a heavy weight.
- Ask for help. Lifting items that are too heavy or awkwardly shaped is a recipe for back problems. Don’t hesitate to ask for assistance
Bending with Awareness
- Hinge at the hips. When picking up something from the ground, avoid bending forward from your waist. Instead, push your hips back and bend your knees while keeping your back straight.
- Avoid prolonged bent positions. If you need to work in a bent position for extended periods, take regular breaks to stand upright and stretch.
Other Essential Tips
- Maintain good posture. Throughout the day, whether standing, sitting, or walking, remember to keep your back straight, shoulders back, and your head held high.
- Stay active. Regular exercise strengthens core muscles, providing increased support to your back.
- Maintain a healthy weight. Excess weight adds extra pressure to your spine.
- Stretch regularly. Simple stretches targeting your back, hips, and legs can improve flexibility and reduce muscle tightness.
- Be mindful. Pay attention to how you move, and notice any discomfort. Adjust your technique or take a break if needed.
Listen to Your Body
Back pain is not something to ignore. If you experience persistent pain or discomfort, it’s essential to consult your physio for diagnosis and treatment.
Incorporating these practices into your daily routine will significantly enhance your back health and make everyday movements easier and less likely to cause strain and pain.
BACK PAIN EXERCISE
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