Keep your back free from injury
Follow these tips to ensure your back stays healthy
If your back has been seriously hurt, the risk of further injury is high, and if it is serious enough, you may experience life-long discomfort.
ER24 has designated 4 to 10 September as Back Care Awareness Week, and during this time, will be promoting the correct way to protect your back from injury and pain.
The first thing to remember is, prevention is better than cure. The best way to prevent lower back pain is to strengthen the muscles surrounding your spine. The best way to achieve this is by swimming, cycling or walking – all of which can be done without visiting the gym. If you have already hurt your back, performing these exercises might prevent recurring pain.
But, you cannot prevent back pain or injury by only exercising, you also have to ensure you lift, sit and stand properly. ER24 gives the following tips:
When lifting an object, you should:
• Stand close to the object with your feet spread apart, about the width of your shoulders.
• Squat, bending your knees and hips, while keeping your back in proper alignment.
• Contract your stomach muscles.
• Lift with your leg muscles, not your back and ensure that you do not to lift and twist at the same time.
• If you are lifting the object with another person, do it in unison. One person should say when to lift, walk and unload.
Although people can make arrangements to accommodate their specific back problems, there are also general rules to follow when sitting and standing.
When you are standing for a prolonged period of time, you should:
• Wear comfortable shoes and stand on a soft surface.
• Bring your work to a comfortable level – do not bend over it.
• Rest one leg on a stool to reduce stress on your back.
• Change your position often.
When you are sitting in a chair for extended periods of time, make sure you:
• Sit in a chair that supports your lower back, and, if the chair does not offer enough support, use a lumbar cushion.
• Position your chair so that your knees are at least as high as your hips when your feet are flat on the floor.
• Your desktop should be slightly above your waist.
• Sit close to your work so you do not have to lean over it.
• Do not slump.
• Take frequent breaks to stand up and stretch.
People often hurt their backs when moving heavy objects, like furniture. This is because they are not doing it correctly. When you are moving a piece of furniture, you should, whenever possible, rather push the object (not pull it). The correct way to move heavy furniture is to stand close to it, tighten your stomach muscles and push with both arms. Never lean forward and never push or pull while your back is bent.
Do you perhaps have more information pertaining to this story? Email us at northsider@caxton.co.za (remember to include your contact details) or phone us on 011 955 1130.
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