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Thursday, October 1, 2009

Helpful Tips for a Healthy Back

Protecting your back from injury and avoiding back pain is as simple as adopting some minor changes in the way you perform common, everyday tasks.
  • Never bend from the waist, always bend the hips and knees.
  • Never lift a heavy object higher than your waist.
  • Always face the object you wish to lift.
  • Hold objects close to your body. Never carry anything you cannot handle with ease.
  • Wear shoes with moderate heels. Avoid changes from high to low heels.
  • Put a footstool under the desk or places where you stand for long periods of time. Using this takes pressure off the lower back when sitting or standing.
  • Do not stoop or stretch when placing items on shelves. Raise the objects you want to place to hip level.
  • Use your abdominal muscles to flatten your lower abdomen. Strong abdominal and buttock muscles help support the lower back structure.
  • Avoid sitting on soft chairs or lying on couches or beds. This distorts the alignment of the spine.
  • If you sleep on your side, place a pillow between your knees.

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