Back Care Activities For Daily Living

Physical conditioning and relaxation training will protect you against injury and pain, but even the best-conditioned back can be hurt if it's used improperly The information that follows will show you how to use your back correctly Put it to work in your daily life and you'll be more likely to stay free of pain in the future.

Your posture should include the curve in the lower part of your back is reduced. Your tailbone is tucked in and your pelvis rotated into the pelvic tilt position. Your knees are very slightly bent. This position decreases the stress and strain on your back when you are standing.

Try not to stand still for long periods of time. If you must, it's a good idea to prop one foot up on a box or stool. This helps to reduce the curve in your lower back. Alternate the foot you keep on the stool frequently so you don't fatigue the muscles on one side of the body.

BENDING AND REACHING

Many back injuries occur as a result of improper bending or reaching. You can eliminate this risk by keeping objects you need to use often between the level of your waist and shoulders. Your shelves, closets, and work areas should be organized so the things you need frequently are most accessible. Heavier objects should be stored between waist and shoulder level. Light objects can go higher if necessary.

Reaching for high objects is a common cause of back pain and should be avoided, If any object you need is higher than shoulder height, use a sturdy stool or ladder to reach it. Avoid reaching up on tiptoes to get anything. This position causes poor balance and makes your back more susceptible to injury. Even something as simple as shaving or brushing your teeth can cause pain if you bend improperly over the sink. The weight of your upper body leaning forward places a tremendous strain on your lower back. Whenever it's possible, stand upright at the washbasin. If you must bend over, use one hand on the countertop to support your weight and help you rise back up.

LIFTING

Many back injuries result from improper lifting. You can reduce the risk by following a few simple steps.

Before you lift anything, make sure you have a firm footing. Keep your feet shoulder-width apart and point your toes out a little to provide a stable base. Slowly bend your knees to get down to the level of the object you will be lifting. Never bend from the waist with straight knees.

These rules apply no matter what the load. They are no less important for picking up a paper clip than they are for lifting a heavy box. If an object is very large or difficult to hold, never lift it alone. Get help

Before actually taking the load, tighten your abdominal muscles. This gives added support to your spine. Keep any weight you lift or carry close to your body and keep the load centered. Never carry an object on one side of your body.

Lift the load with your strong leg muscles, not with the muscles of your back. Lift gradually, exerting steady force with your legs. Never attempt to jerk up a load quickly. That will transfer the entire load to your back at one time. Keep your back straight at all times. Bending your knees slightly, even when you are erect, will help you do this.

Always face the object you are going to lift. Lower yourself to the level of the object by bending your knees. If you are lifting something from a table, slide it first to the edge so you can hold it close to your body. Test it before lifting it to see what it weighs and how the weight is distributed.

Get the object as close as you can to your body before you begin to lift. Then let the muscles of your legs do the lifting as you take the load and raise yourself to a standing position.

When putting down a load, all of the same rules apply they are just as important as when lifting.

PUSHING AND PULLING

Pushing and pulling heavy objects can also result in injury. If you have an option always push instead of pull. Bend your knees, keep your back straight, and tighten your abdominal muscles to support the spine. Use both your arms and legs to push. Face the object you are going to push. Start with your feet shoulder-width apart. One foot should be slightly ahead of the other, with your weight evenly distributed over both of them.

If you must pull a load, always face the object. Spread your feet widely to give yourself a broad base of support. One foot should be slightly behind the other and your weight should be evenly distributed on both feet. Tighten the muscles of your abdomen and pull with your arms and legs until the object moves toward you. Then reposition yourself and do the same thing again, moving it little by little until it is where you want it. Do not jerk the load.

SITTING

The sitting position is a stressful one for your back. Sitting in the same position for extended periods will aggravate back problems. If you must sit for long periods of time, get up and move around or change positions in your chair about every 20 minutes.

You can reduce the curve of your lower back and reduce the strain on your back by keeping one knee higher than the level of your hips. One way to do this is to cross your legs. If you do this, it's important to alternate legs frequently. Another way to reduce strain is to use a stool or ottoman.

You can also reduce the strain on your back when getting out of a chair. Using your arms for support, slide your buttocks to the edge of the seat. Spread your feet shoulder-width apart with one just ahead of the other to provide good balance. Lean forward, moving your shoulders over your feet, and use the muscles of both your legs and arms to push yourself forward and up in a single smooth and steady motion.