How to Protect Your Back

 Protect Your Back
Back pain is the most common health problem among many people, according to the National Public Health Assessment. Here are some ways to prevent back problem now and in the future:

When standing, shift your weight from one foot to the other. If possible, place one foot on a stool, step, or railing four to six inches off the ground. Hold in your stomach, tilt your pelvis toward your back, and tuck in your buttocks to provide crucial support for the lower back.

Because sitting places more stress on the lower back than standing, try to get up from your seat at least once an hour to stretch or walk around. Whenever possible, sit in a straight chair with a firm back. Avoid slouching in overstuffed chairs or dangling your legs in midair. When driving, keep the seat forward so that your knees are raised to hip level; your right leg should not be fully extended. A small pillow or towel can help support your lower back.

Sleep on a flat, firm mattress. The best sleep position is on your side, with one or both knees bent at right angles to your torso. The pillow should keep your head in line with your body so that your neck isn’t bent forward or to the side.

When lifting, bend at the knees, not from the waist. Get close to the load. Tighten your stomach muscles, but don’t hold your breath. Let your leg muscles do the work.
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