20 Things You Can Do To Help Protect Your Back

Too often we take our bodies for granted. It's important to understand our bodies, and their limitations.

Here is a list of 20 things you can do to help protect your back and your overall body.

Sitting:

1. Maintain the three normal curves of the spine as much as possible

2. Sit with you back against the back of the chair and your feet firmly planted, flat on the floor.

3. Try to avoid slumping or sitting to any one side

4. When you're driving, be sure to adjust your seat accordingly to minimize strain on your joints.

Lifting / Carrying:

5. Plan before you lift...how heavy is it, how far will you be carrying it, how will set it down.

6. Bend the knees and squat when reaching itesm below your waist.

7. Pivot your body naturally and avoid twisting

8. Push vs. pull...use your body to assist rather than placing strain on it.

Standing:

9. Make sure to change positions regularly if you have to stand for a prolonged period.

10. It's all about the shoes...if you have to stand for an excessive period of time, make sure you have shoes with proper arch, heel and overall foot suport.

11. If you have to stand for a long period, try to use a footstool or something to take the tension off of your low back.

Other Miscellaneous Tasks:

12. Don't ever carry too much. When carrying excessive loads (ie, luggage, groceries, boxes, etc.) make sure to balance the weight evenly and take your time lifting and lowering.

13. If you are on the phone constantly, consider a hands-free head set. No more needing to squeeze the phone between your shoulder and the side of your head.

14. If you work or play at a computer for extended periods of time, make sure your ergonomics are good. Feet flat on the floor, under the desk, a comfortable distance to see your monitor and reach for your mouse, etc.

Sleep:

15. Make sure you sleep on a firm mattress. Try flipping the mattress every few months to preserve its longevity.

16. When you can, sleep on your back with a pillow under your knees.

Prevention:

17. Exercise daily, or as often as possible. Keeping control of your weight and increasing strength, flexibility, endurance, etc. are all keys to a healthy frame.

18. Avoid overdoing it - especially to the point of injuring yourself. If something you do 'hurts' don't do that activity and discuss other options with your doctor.

19. Drink lots of water. This helps your body stay hydrated and ultimately helps it perform necessary daily functions.

20. Stay stress free. Stress tightens your muscles and makes it harder for your body to properly perform.

Keep these tips in mind for a healthy, happier you.