Preventing back pain: The muscles of the back and abdomen must have sufficient strength to better withstand the weight and decrease the load at which the joints are subjected. The strengthened muscles guarantee a normal posture, which eventually will reduce injuries in that area.
General tips for preventing back pain
Sit:
- Avoid sitting in one position for a very long time. Get up every 45 min and walk. Change positions frequently.
- A cushion on the curvature of the back can make you feel more comfortable.
- Support your back firmly against the seat back, ensuring good lumbar support and shoulders.
- Use a chair low enough so that the feet rest on the floor completely.
- If you are sitting for a long time should you rest your feet on a low stool.
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- If you have back pain, try sitting in a chair with arms.
- When you seated sit so that your knees are level with your hips.
- When driving to adjust the seat so your legs do not have to stretch to reach the pedals.
- Sit upright. Drive with both hands on the wheel.
- When seated avoid partial turns. The right thing is to turn the whole body at once.
Sleep:
- Use a straight medium firm mattress
- Adopt sleeping position that is most comfortable. It is best to sleep on their backs
- The pillow should be high enough to fill the gap remaining between the mattress and head, according to the position
- Avoid too high pillows.
Load weights:
- Do not lift higher up the chest
- When lifting, bend your knees and use leg strength to lift the object.
- Keep all objects that load close to your body
- If the load is heavy or difficult to handle, get help to take.
- When kept in suspension load, avoid making turning movements with the trunk, to make the turn move your feet.
- Avoid sudden and forced movements when carrying the suspended load.
- If the weight of the load is considerable, while carrying walk with knees bent.
Exercise:
- Wear comfortable shoes with low heels.
- Exercise every day, such as walking or swimming.
