How To Avoid Back Injuries

One wrong turn of your torso, one lift you did too quickly and BAM, you're out of commission for weeks, or even months, with back pain. It doesn’t matter if you work for a professional handyman service or if you just do the occasional DIY general labor around your home, back pain can strike both the novice and the expert. You only get one body and back pain can plague you forever, so take care of it by always following these simple tips.


Get Healthy

Back pain can start or be aggravated by carrying extra weight, and by aging. While there's nothing you can do to stop getting older, by staying mobile and flexible, keeping your core conditioned and stable, drinking lots of water to keep hydrated, as well as getting plenty of calcium and vitamin D, you'll help keep your muscles and bones strong and more resistant to injury.

Watch Your Posture

It can be very easy to slouch when sitting in a chair or to constantly lean on walls to “rest” between activities. However, it’s important to always sit and stand properly to protect your back.
When sitting, always remove everything from your back pockets so you are not sitting on a slant. Sit upright and rest your feet on the ground. When standing, it’s important to distribute your weight evenly between both feet and stand upright.

Stretch

As we said above, keeping flexible is a great way to keep any pain at bay but it's especially important after a tough day of manual labor. Taking a few minutes before bed (and in the morning won’t hurt, either) to do some gentle stretches of all your muscles will keep them supple.
Hamstrings are an important part of your body to stretch if you're susceptible to back pain. Tight hamstrings are one of the major causes of lower back pain and can lead to issues all over your body. All of those muscles are attached, people! It’s always best to consult with your doctor or physiotherapist first for stretches that are right for you and your activity level. However, here are some fantastic, general hamstring stretches to get you started.

Always Lift The Right Way

Even when lifting objects you don’t think are all that heavy, you must always use the correct lifting technique. That means don’t lift using your back muscles! Bend your knees, engage your core, and move slowly are the three key steps to remember when you lift anything.

 

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