Back injuries are one of the most common conditions suffered by middle aged as well as older age groups. Most back injuries are caused by poor posture and improper lifting techniques and this causes enormous strains placed on the back muscles. Bad habits learned early in life contribute to back injury and pain later on, as the muscles of the back become disproportionate to the muscles of the abdomen. This imbalance leads to an improper distribution of force within the spinal column, potentially causing injury to the spine or surrounding tissue. Once your back gets injured, it will take weeks to months for a full recovery. In more severe cases, back surgery may be required and this will lead to even longer recovery times, possibly putting your job at risk. So how can you prevent this from happening? Fortunately, back pain and injuries can be simply avoided by following several important tips:
Knowing how to properly lift a heavy object will do more to prevent back injury than anything else. Before lifting anything, make sure that it is not simply too heavy for you to lift alone. Ask someone for help if you don’t feel confident in your ability to safely lift the object. Also be sure that the object’s weight is balanced and secure; shifting during lifting can inflict unanticipated stress on the back and spine. Wear gripped gloves if you must, just be sure that you have a firm grip on the object. Use handles or carrying straps when they are available. Before you lift, make sure you have a path planned and that it is clear, as it may be difficult to see the ground if the object is large. Don’t hurry when lifting. By taking your time, you’ll be able to gauge your body’s response to the weight. And above all else, remember to use your legs to lift, not your back. Bend at the knees and keep your back straight and your head up. Hold the object close to you body as you carry it and do not hesitate to put the object down if you begin to feel exhaustion or pain.
Good posture, exercise, and stretching will also help to strengthen your back, making it more resilient to injury. Cardiovascular exercise and lower back stretches will help anyone reinforce their back muscles and spine. When doing either, however, it is important not to overexert yourself. Overzealous stretching can damage muscle and connective tissue. You should sleep on a firm mattress and avoid sleeping on your stomach. Throughout the day, monitor your posture: ensure that you are not slouching and that your head is not held too far forward. If you spend much of the day sitting down, be sure to take time to stretch your back. Get up and walk around for a bit: this will help not only your back, but will also improve your body’s general circulation.
For illustrations on correcting lifting techniques and incorporating these techniques into your daily routine, you can contact the specialist at My Medical Vacation in order to improve your shape and reduce the risk of injuring yourself.