How to Prevent Back Injury

Back injury results in pain and sick days for millions of people every year. The cost for the individual and to the healthcare system increases annually. There are certain things you can do to help protect your back from future injury.

Instructions

• 1

  Maintain a healthy weight. The extra weight you carry can cause an additional burden on your back. Exercise such as walking, swimming and cycling improves muscle tone and keeps your weight under control.

• 2

  Arrange your work space to avoid awkward movements. Many injuries are caused by stretching and twisting when trying to reach something.

• 3

  Use good posture when sitting. When sitting at your desk, use a chair with good back support, relax your shoulders and keep your feet flat on the floor. Sitting or standing in one position for a long period can strain your back, so get up often for a good stretch.

• 4

  Think about how you are going to lift something. If the object is large, get assistance or use a piece of equipment to help do the work. When you do lift, use the proper technique. Bend at the hip and knees and lift with your legs, not your back. Keep the object close to your body. Do not twist your torso while holding the load.

• 5

  Avoid exercise strains your lower back. Some of these are sit-ups with your legs straight, touching your toes with your legs straight and knees locked and leg lifts while you are on your back with your knees locked.