If you have strained or injured your back, follow these simple guidelines to help prevent a recurrence of your problems.
1) Lift Correctly-place one foot in front of the other and keep your back straight. Bend hips and knees, with arms and the object close to the body. Lift by straightening legs.
2) Stand Correctly-Good posture is important and prevents back strain. Stand erect and tuck in bottom and abdomen.
3) Work at the correct height and avoid stooping- Work surface should be level with hip when standing.
4) Sleep-in a bed with a firm base.
5) Get out of bed-by rolling onto your side and bending knees. Swing both legs together over edge of bed and push yourself up using your elbow.
6) Sit Correctly-back and thighs should be well supported.
Know Your Back
The bones of the spine in the neck, upper and lower back are called vertebrae. These bones protect the spinal cord. Between each vertebra is a disc that acts as a shock absorber. This disc has an interior made of a stiff jelly-like substance and a tough exterior.
There are many causes of back pain including;
1) Poor posture.
2) Strained muscles and ligaments.
3) Wearing of joints.
Damage to discs may cause pressure on a nerve root and this may produce pain and tingling in the legs.
Back To Fitness
1) Avoid being overweight.
2) Keeping fit is very important. Swimming is the best form of exercise.
3) Learn to relax. Pain causes tension which increases pain. Relaxation reduces tension and therefore reduces pain.
4) Exercise. It is important to continue your exercises as taught by a Chartered Physiotherapist as these strengthen your back and abdominal muscles and keep your spine from becoming stiff.
Back to Work
Always Keep Back Straight