| Back pain injury is familiar to just about everyone, | | | | supports your back and keeps your feet on the |
| whether it's the ache that comes after a day of | | | | floor and try to keep your hips and knees at right |
| heavy yard work, or the constant, tearing pain | | | | angles to one another. |
| that's with you all the time, back pain is a | | | | Remove bulky objects from your back pockets |
| common complaint. | | | | like wallets and cell phones because they can |
| Highly physical occupations like construction, | | | | interfere with the balance in your lower back. |
| factory work or nursing, even computer work, | | | | Be sure to position your chair and computer |
| can make that pain so much worse. Estimates | | | | monitor so that you're sitting up and don't have |
| suggest that 80% of Americans will experience | | | | to hold your back in an awkward position to work. |
| an episode of low back pain at some point in their | | | | When on the phone, don't cradle the receiver |
| lives. | | | | between your shoulder and ear so that your |
| Doctors don't know exactly what causes back | | | | hands are free for other things. |
| pain, it's most likely a combination of factors like | | | | Proper lifting, on the job or at home, is also so |
| family history, your weight and fitness level all are | | | | important to keeping your back healthy and free |
| part of the mix. | | | | of pain. |
| Too much weight puts added stress on the back | | | | Stand with a wide stance and slight bend at the |
| as it works to support the body and keep it | | | | hips and knees, tighten your stomach as you lift |
| upright. Lack of exercise keeps muscles weak | | | | and keep your back as flat as possible, no arching |
| and less flexible. | | | | or bending. |
| When it comes to your workplace, here are | | | | Let your legs, not your back, do the work. Keep |
| some of the things that might be responsible for | | | | the object close to your body, and avoid carrying |
| your aching back: | | | | things only on one side. Don't be afraid to ask for |
| 1. Exerting too much force, lifting or moving | | | | help if something's too heavy. |
| heavy objects. | | | | Falls too can really hurt your back and bring on |
| 2. How often you perform a movement, | | | | lots of pain, which is why women should think |
| especially stretching to the limit of your range of | | | | carefully before donning those sky-high heels no |
| motion or having to maintain awkward positions. | | | | matter how great they looked in the store. |
| 3. Your posture when sitting or standing. | | | | Low-heeled shoes with non-slip soles are safer. |
| 4. Pressure at work or home that leads to muscle | | | | Watch your step on slippery surfaces, and don't |
| tension and tightness. | | | | head down the stairs with fully loaded arms. If a |
| One of the first things to do is look at the setup | | | | fall brings pain, don't try to tough it out, see your |
| of your work area and see if you can modify the | | | | doctor right away so you can be properly treated |
| tasks you do so that you minimize the physical | | | | and on your way to healing. |
| demands of your daily tasks. | | | | Often overlooked when it comes to back pain is |
| Avoid unnecessary bending, twisting and reaching, | | | | your mattress. |
| limit the time you spend carrying fully loaded | | | | If you are suffering with back pain, you need to |
| briefcases, computer bags or backpacks. | | | | be sleeping on a good quality mattress. |
| If you sit or stand for long periods, move about | | | | Consider your purchase an investment in your |
| at regular intervals, about every 15 to 20 minutes. | | | | health and wellness especially since we spend so |
| Exercise outside of work is another important | | | | much time sleeping. |
| thing you can do for yourself and your aching | | | | You'll want to choose a firm mattress and |
| back. | | | | matching box spring that will keep its shape and |
| Even those of us with very physical jobs need to | | | | firmness over the long haul, and sleep in a position |
| do exercises that strengthen and stretch back | | | | that lets you keep the natural curve in your back. |
| muscles - called core strengthening - so that they | | | | Another key contributor to back problems is |
| are in tiptop form. | | | | stress. |
| Balance exercises can also help to keep you | | | | Stress causes your muscles to tense. The more |
| steady on your feet. Yoga, tai chi, swimming or | | | | stress you feel, the lower your tolerance for pain. |
| Pilates are great for keeping your back limber. | | | | What this means is that you need to work on |
| Another thing so important to reducing back pain | | | | coping mechanisms for when you feel especially |
| is posture. Slouching or standing in a swaybacked | | | | stressed -deep breathing, regular meditation, |
| position exaggerates your back's natural curves | | | | taking a walk or talking out your frustrations with |
| and leads to muscle fatigue, weakness and injury. | | | | a trusted confidant - all can be helpful. Depression |
| Stand straight with your head up, shoulders | | | | and substance abuse have been known to up the |
| straight, chest forward and stomach tight. | | | | risk that back pain will linger. |
| Good posture relaxes your muscles and requires | | | | It's important to listen to you body. If you're |
| less effort to keep your body balanced. | | | | doing something on the job or at home and you |
| If you stand a lot, be sure to rest one foot on a | | | | feel a twinge (or more) from your back stop |
| stool, hold reading material at eye level and don't | | | | immediately. Rest and see your doctor if the pain |
| bend forward to work. Change your position | | | | doesn't improve. |
| often, and consider a thirty second break every | | | | While most back pain injury will go away on it's |
| 15 minutes to stretch, move or relax. | | | | own, get help if the pain remains more than three |
| If you're at a desk all day, choose a chair that | | | | days. |