By Hector Baquedano PT
- Ask for help when lifting heavy weights: Most loads over 50 pounds are considered to be a team lift due to the increased risk of injury. If the load is under 50 pounds but is bulky, also consider asking for help as lifting this weight can be awkward and make it hard to maintain proper body mechanics.
- Maintain an ergonomic work space: Ergonomic furniture where everything is an appropriate height will help you prevent maintaining poor posture throughout the day and this will keep even loads through your spine and muscles helping to decrease the risk of low and upper back pain.
- Keep moving: Switch sitting positions often, walk around at least once per hour or gently stretch lower back and leg muscles.
- Exercise regularly: Besides all the benefits of exercising, it will also help maintain your muscles strong and flexible. Get professional guidance if you have no experience.
- Maintain a healthy weight: Good diet and regular exercises can help you keep a healthy weight. Being overweight increases the risk of a back strain as it increases the pressure on your back, produces inflammation and makes it harder to keep a good posture.
If you are already experiencing low back pain, come to Physical Therapy! PTs can provide individualized programs to strengthen core muscle groups that support the low back, improve low back and lower extremity mobility and flexibility, and promote proper positioning and posture. Let us help you prevent back pain, or help you with the pain you already have TODAY!