Prevent
Back Injury
Your backbone is made
up of 24 individual bones
called vertebrae that
are stacked on top of
one another. Your vertebrae
are separated by soft
discs of cartilage that
perform as shock absorbers
for your vertebrae, and
also help your back to
bend, twist and move around.
Most of the support to
your spine is maintained
by your stomach muscles,
as well as the many muscles
and ligaments that run
up and down the length
of your back.
LEARN HOW TO
PREVENT BACK INJURY
Preventing a back injury
is much easier than repairing
one. Because your back
is critically important
to your ability to walk,
sit, stand, and run, it's
important to take care
of it. Most back pain
arises from using your
back improperly, so learning
a few basic rules about
lifting, posture and proper
exercise can help keep
your back in good shape.
EXERCISE TO STRENGTHEN
YOUR BACK AND REDUCE STRESS
Having strong back and
stomach muscles is important
in order to ease the work
your back is put through
each day. By doing simple
back-toning exercises,
you not only strengthen
your back but also reduce
stress and improve your
appearance, too! Check
with your doctor as to
the best exercises for
you.
LOSE EXCESS WEIGHT
IF NECESSARY
Pot bellies and excess
weight exert extra force
on back and stomach muscles.
Your back tries to support
the weight out in front
by swaying backwards,
causing excess strain
on the lower back muscles.
By losing weight, you
can reduce strain and
pain in your back. Check
with your doctor for the
most sensible diet plan
for you
MAINTAIN GOOD
POSTURE
You can prevent many
back pains by learning
to sit, stand and lift
items correctly. When
you sit down, don't slouch.
Slouching makes the back
ligaments, not the muscles,
stretch and hurt, thus
putting pressure on the
vertebrae. The best way
to sit is straight, with
your back against the
back of the chair with
your feet flat on the
floor and your knees slightly
higher than your hips.
Learn to stand tall with
your head up and shoulders
back.
MAINTAIN GOOD
POSTURE WHILE YOU SLEEP
AND DRIVE
Sleep on a firm mattress
or place plywood between
your box springs and mattress
for good back support.
If your mattress is too
soft it could result in
a back sprain or sway
back. Sleep on your side
with your knees bent or
on your back with a pillow
under your knees for support.
Drive with your back straight
against the seat and close
enough to the wheel so
your knees are bent and
are slightly higher than
your hips.
WHEN LIFTING
OBJECTS DO IT PROPERLY
Lifting objects is often
a mindless task, and unfortunately
many people perform their
lift incorrectly, resulting
in unnecessary strain
on their back and surrounding
muscles. In order to lift
correctly and reduce strain
on your back, it's important
to plan your lift in advance.
This means to think about
the weight of the object
you will be moving and
the distance you will
be moving it. Is it bulky?
Will you need help? Do
you see any hazards that
can be eliminated? Think
about this whenever you
do any lifting.
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