4 Ways to Prevent Getting Back Injuries:
What Could be Hurting Your Back?
If you have a history of back pain, it’s important that you learn ways to prevent hurting your back so you don’t have to suffer with back injuries anymore.
Most Common Ways to Get a Back Injury
There are many ways that you can get a back injury, not everyone knows how to prevent back injury. If you are having back issues on a regular basis, it’s important to know what is causing it and then learn ways to prevent getting the injury again. Here are the most reasons people experience back pain and injury.
• Not lifting heavy items correctly.
• Putting heavy strain on shoulders with backpacks or bags.
• Not exercising to meet your needs (lifting more weight than you can handle, exercising more than you should be during the beginning)
• Sitting up straight or hunched over for too long of a period.
• Not wearing correct footwear.
If you are experiencing a large amount of back pain, the reasons above could be the cause. You don’t want to suffer from back any longer and if you don’t have back injuries, you want to be sure that you don’t get injuries in the first place. Here are some things you can do to prevent hurting your back.
1. Lift Things the Correct Way-
This is part of the number one cause of back injuries which is physical overload. Lifting something the incorrect way is a sure fire way to hurt your back.
The correct way to lift something is to:
• Not bend your back! Always bend your knees instead.
• Keep the item you are lifting as close to your body as you can. By keeping it further away, you are adding more strain to your body.
• Not try to pick up anything that is more than 20 percent of the weight of your body.
2. Stuck at the Office?
If you work at the office, chances are you have to spend a lot of time sitting down at your desk which can wreak havoc on your back. If you don’t sit properly when you’re stuck behind a desk for hours, your back muscles may start to become more weak. To ensure that you don’t hurt your back when sitting for hours on end, here are some things you need to do.
• Try to sit at a 135° angle. You will find that this is best way to sit for your spine. You don’t want your spinal discs to be compressing and sitting at this angle will reduce the chance of that happening.
• Get a good chair. If your office chair doesn’t support your back, it won’t really matter how you sit. You need a chair that will offer a good curve for your spine.
• Try to get up as much as possible. Get up to get a drink of water and walk around as you drink it. Walk around a little every time you use the bathroom. There are a lot of ways you can get up and walk around for a while so be sure you fit those things in as much as you can.
The right amount of exercise and the correct type of exercise for your body will really benefit you and your back. Walking will help reduce stiffness that is in your back. Before you go for your walks, take time to stretch your hips and hamstrings. It’s very important that you don’t try to do exercises that you cannot do as this could cause a lot of injury to you and not just to your back but to many different areas of your body. If you’re just starting a new exercise routine, start out small and don’t push yourself too hard.
4. Maintain a Healthy Weight-
Often times, if you are overweight, it can cause a lot of back problems as it adds a lot of pressure to your back and your stomach muscles. You want your body to be balanced out so your back doesn’t become strained. Exercise to get into better shape if your weight is causing back problems.
If you are struggling with back issues in Seabrook, Texas and you’ve tried to get in under control but can’t quite do it yourself, you should consider seeing a Chiropractor to ensure that there are no underlying issues that are causing your hurting back.