To avoid strain, keep your back in neutral position.
Back pain is a leading cause of missed workdays, second only to colds and 'flu.
It costs billions of dollars in medical treatment, lost wages and productivity.
Some back pain is caused through wear and tear and the aging process. Most avoidable back pain has its origin in muscles that are unable to do what is demanded of them. Back injuries are frequently caused by excessive strain. Muscles that are too stiff or too weak fail to support the back at a critical moment, often while a person tries to lift a heavy weight or makes an awkward movement.
Most people can reduce the risk of back
pain or injury through regular exercise that provides all-round strength. Exercise abdominal (stomach), leg and arm muscles, as well as back muscles, so that your muscles, not your back, can do the work. If you suffer from a
health or physical ailment do not
fail to check with
a doctor before commencing an exercise program.
To reduce the risk of back injury,
- Practice good posture habits—chest gently out, shoulders back—wherever you are, whether working, lifting or carrying, sitting or standing;
- When working at a table, support your forearms and hands to avoid strain on shoulders, neck and upper back;
- When standing for along periods, place one foot on a footrest;
- Do not lift more than you can carry comfortably;
- Carry loads close to your body;
- Avoid twisting. Move your whole body, starting with your feet, in the direction
you want to face;
- Bend your legs,
not your back, in lifting or putting something down;
- Whenever possible
let your arms and legs do the work,
not your back.
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