Nobody wants a bad back, but somehow we all seem to end up with one.
Believe it or not, a bad back is avoidable, so here are a few tips that will hopefully keep you out of the chiropractor’s office.
– When sitting for long periods, place a rolled towel or small pillow at the small of your back. Walk with your chin in and head upright.
– Learn to bend over safely from the hips and knees, not the waist. Start with your feet shoulder-width apart and keep your back straight. Do not twist; turn to face the object you wish to reach before you bend.
– To reach your feet (for example, to tie your shoes), sit on a chair and cross one foot at a time over the opposite knee, or stand with one foot on a stool.
– Lifting an object can be problematic. If possible, first get down on one knee and lift the object to your waist; then stand up, holding it close to your body.
– When carrying packages, use two bags with handles packed as evenly as possible, and carry one bag in each hand. If you have recently had a vertebral fracture, limit the weight you carry to 10 pounds.
– Avoid overreaching. Don├óΓé¼Γäót reach for objects on a shelf higher than one you can touch with both hands together.
– Protect your back when you cough or sneeze. Tighten your abdominal muscles, and place one hand on your back or press your back into a chair or wall for support. Alternatively, gently bend your knees and place one hand on them.
We hope these help! On top of using tips to avoid injuring your back, try strengthening your core abdominal muscles to protect it as well!
[Image via AP Images.]