How to Prevent Back Pain at Home and at Work

Posted by editor2 on Saturday 04 Apr 2009

Plan your work, and do not be in a hurry. Do not stand away while taking any object. Get closer to the object before taking it. While doing something place your legs and body in a proper position to give you enough support. Bend at the knees and tighten your stomach muscles. Lift with your leg muscles as you stand up and don’t try to lift by yourself an object that is too heavy or an awkward shape, get help if needed.

How to sit properly

Keep your back in a normal, slightly arched position while sitting. Keep your head and shoulders straight. Make sure that your chair supports your lower back. Make sure the height of your working platform is suitable for you, so you don’t have to lean forward. In each hour, if possible, stand, and stretch. Keep your hands on your lower back and gently arch backward.

How to hold an object

Keep your knees slightly bent to maintain your balance while you are holding the object. Avoid twisting your body when you want to move the object to one side. Point your toes in the direction where, you want to move and turn. Keep the object closer to you while moving.

Method to place an object on a shelf

Move as close as possible to the shelf to place an object on a shelf. Spread your feet in a wide stance, positioning one foot in front of the other to give you a firm support. Do not bend forward and do not fully stretch your arms while holding the object in your hands.

Move close to the shelf and place your feet apart and one foot forward to keep the object if the shelf is chest high. Keep your elbows at your side and position your hands so you can push the object up and on to the shelf to lift the object chest high. Do not forget to tighten your stomach muscles before lifting.

How to pick up a light material

To lift a very light material such as a paper, lean over the object, slightly bend one knee and extend the other leg behind you. Hold on to a nearby strong support as you reach down to the object.

How to pick a heavy material

While lifting any heavy materials, get closer to the object, bend at the knees, and lift with your leg muscles. Remember; do not bend at your waist. While lifting luggage, stand along side of the luggage, bend at your knees, hold the handle and straighten up.