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Preventing Back Pain and Injuries

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Charlie:
Preventing Back Pain and Injuries

*Submitted by Kentucky Steve

Did you know?
Back injuries cost companies $10-14 billion in workers compensation costs and 100 million lost work days annually. 
Source: CDC.gov
 
A healthy back is critical to your ability to perform everyday tasks like walking, sitting and standing, so it's important to take care of it.  Since most back pain and injuries occur from improper use, learning a few basic guidelines can help keep your back in good shape.

 

Exercise
Having strong back and stomach muscles helps to ease the stress your back is put through each day.  By doing simple abdominal and back exercises, you not only strengthen your back and stomach, but also reduce stress and improve your appearance, too.

Lose excess weight
Potbellies and back pain go hand-in-hand.  This is because the extra weight that you carry around the stomach exerts extra force on your back and stomach muscles.  By losing belly fat, you can reduce strain and pain in your back.


Pay attention to posture
Poor posture stresses your back.  When you slouch, you exaggerate your back's natural curves which can lead to muscle fatigue and injury.  In contrast, good posture relaxes your muscles and requires minimal effort to balance your body.

·         Sitting: 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.  If you sit for long periods of time, try to walk around or stretch about every hour.

·         Standing: Learn to stand tall with your head up and shoulders back.  If you stand for long periods of time, rest one foot on a stool or small box from time to time. While you stand, hold reading material at eye level.  Avoid bending forward to do work.


Lift properly
There’s a right way and a wrong way to lift and carry a large or heavy load.  The next time you do any heavy lifting, remember the following safety tips:

 

·         Always bend at the knees -- never at the waist. 

·         Spread your feet shoulder width apart to give yourself a solid base of support.

·         Make sure you have a good grip on the object.

·         Lift with your leg muscles.

·         Tighten your stomach muscles.

·         Keep the object close to your body.

·         Avoid twisting your body; instead, point your toes in the direction you want to move and pivot in that direction.

·         Avoid lifting over your head or over an obstruction.

·         If possible, divide a heavy load into several lighter ones. 

·         When moving the object, push it instead of pulling it. 

·         Make sure your footing is secure.

·         Lift smoothly and slowly -- don't jerk the load. 

·         Whenever possible, use a cart or dolly to carry a large or heavy object. 

·         Ask for help if you need it.

 

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