About 8 out of every 10 Americans will be affected by back pain in their lifetimes, but it does not have to be this way. It can be avoided if you educate yourself about proper lifting techniques. Good habits can help you reduce your risk of injury. The following four tips can help you prevent or reduce back pain:
You can never overestimate the importance of good posture in preventing back pain. Sitting and standing in a balanced position reduces the risk of back pain. When you sit in a chair, it might be a good idea to use a pillow for extra support. When you sit down, avoid slouching because this adds unecessary strain to your back. When you stand, your shoulders and arms should be in line with your feet. If you are having trouble with your posture, consider taking 5-10 minutes out of each day to practice your posture. Practice until good posture becomes natural to you.
Wear Comfortable Shoes
You should consider buying shoes that have a high arch support because they provide more support for your back. Take your time and shop around and find the shoes that are comfortable for you. If you work in a factory and you are required to wear steel-toed shoes, put some extra padding at the bottom of your shoes. Wearing steel-toed shoes for long periods of time can cause back problems. It is important to buy the best shoes that you can afford. You might want to consider buying a back brace for additional back support and balance. If you are working in a profession that requires you to be on your feet all day, you should wear comfortable shoes. Women should wear high-heeled shoes occasionally because long-term, these shoes can cause damaging effects to your back.
Use Proper Lifting Tecniques
Many injuries are caused in the workplace are caused by poor lifting techniques. When you lift something heavy, you should bend your knees and keep your back straight. Take your time lifting ask for help if you need it. Make sure that you lift with your legs and lift straight up. Take your time because a sudden move can cause you to injure your back. Make sure you lift the object toward you instead of away from you. This will give you a better foundation for lifting.
Keep Your Weight Under Control
One of the best things you can do for your back is to exercise. Medical experts recommend that you exercise at least 30 minutes per day, at least 3-4 times a week. It is estimated that 50% of all Americans are overweight. This is a major factor in back problems. Being overweight puts a major strain on your spine. Exercise does not have to be boring or a "drag." Choose an activity that you enjoy such as jogging, swimming, basketball, tennis, or whatever you enjoy. These exercises help your body stay flexible and improves endurance.
If you practice good posture, wear comfortable shoes, use proper lifting techniques, and exercise, then you will prevent or reduce your risk of back pain.
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