The back, where our spinal column is located, plays a big role in our stance and posture. If the back is injured, damaged, or broken, it would be very difficult for us to stand, sit, walk, and make other movements. That’s why it is important to take good care of the back and avoid pain and injuries as much as possible.
Here are ways on how to protect the back from various types of injuries.
Go easy with your backpack.
A backpack is a convenient type of bag worn over the shoulders and carried by the back. If the backpack is big and carries loads of weight, it is the shoulder and the back that technically bear the heaviness. For a short period of time, your back may not feel it. But with continuous use on a regular basis, the pain will accumulate and cause more serious condition on your back, including back pain and back injury.
Thus, it is best that, when using a backpack, make sure that you carry a weight that is light and convenient for your body size. Moreover, arrange your stuff inside accordingly so the weight is spread equally. The straps should also be adjusted so that the length of the backpack is just right to hang over the back, and not below the buttocks which will add to the challenge of carrying it.
Lift heavy objects using your feet.
A common mistake when lifting a heavy object is carrying the weight through the arms all the way to the upper body, especially when you lift them from the floor bending forward. This is difficult and harmful, especially to the back. The proper way of lifting is squatting down, holding the object close to your body, and then standing up using both feet. This way, it is the feet that carry the weight and not your body.
Observe proper posture.
Bad habits such as slouching and sitting all day in front of the computer affects your posture, which in turn causes serious back pain and disorders, including scoliosis and osteoporosis. To avoid these conditions, you have to practice good posture at all times.
Be mindful of your stance such that you are standing on both feet. Wear flat shoes, too, as much as possible. When sitting down, make sure that your back is straight. Use an ergonomic chair when you have to work on your computer the whole day, and make sure to get up and move around once in a while to relax the back.
Take time to exercise.
Engaging in regular exercise strengthens the back and spinal column. Take some time everyday to work out your body. Stretches are the best exercise for the back. This can also serve as your warm up before doing rigorous exercise and cool down after your work out.
Visit your chiropractor frequently.
Chiropractic care is the process of spine and nerve manipulation to treat back disorders and improve mobility and function. A frequent visit to your chiropractor will ensure that your back is in top shape and relieve any pain you are feeling.
It is best to take care of your back while you are still young so you won’t have to endure any pain and disorder as you grow older. By following the tips above, you can be sure that your back is well protected.